Vol. 7, No, 84. 
Issued Monthly. 



JULY, 1898. 



$1.20 Per Year, 
Price, 10 Cents. 




0n^s 

ylTMLETIC 

Scientific Pby$icdl 
training 

...THE CARE OF THE BODY... 

By EDWARD B. WARMAN 



PUBLISHED BY THE 



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^A\^ Scientific Physical 

Training 



THE CARE OF THE BODY 



JB\) Je^wal•^ B. wnannaii 



AUTHOR OF 



Physical Training Simplified. The Voice — How to Train 
It, How to Care for It ; Gestures and Attitudes ; 
Delsarte Philosophy of Expression. How to 
^^ ,^ Read, Recite and Impersonate. Prac- 

tical Orthoepy and Critique. 



J' 



PURLISHEn nv THE 

American Sports Publishing Company 

16 AND 18 Park Place, New Vorh 



14469 



Copyright, 1898, by 
American Sports Publishing Company 



JUi 



nvo COPIES RPOE/VEO. 



PREFACE. 

A glance at the index will impress one that this subject has 
been exhaustively treated. 

A glance at the contents will confirm this impression. 

An investigation will reveal conflicts of opinion, a condition 
to be sought rather than avoided; a healthy condition in any 
progressive movement. It causes others to think, to weigh, to 
decide. 

Further investigation will show that much of the material 
has been gathered from various sources; and yet much has 
come from the author's practical experience, covering a period 
of more than a quarter of a century. 

Those who are familiar with the autlior's former writings 
will observe two things : First, he has not stood still; second, 
he becomes less radical as the years go by, believing that even 
a good cause may be injured rather than helped by too radical 
an advocacy; hence, in commenting upon the three great ene- 
mies of an all-round development, he has thought it sufficient 
to be suggestive. 

Chicago, III. Edward B. Wakman. 



INDEX. 

INTRODUCTORY. ,,age 

Scientific Physical Training 7 

Two Special Objects 8 

An All-Round Athlete 10 

Muscular Christianity 11 

Which Is the Best ? 13 

Benefits Resulting from Scientific Training IC 

THE CARE OF THE BODY. 

"What Ye Sow Ye Shall Reap 19 

Eating 20 

Diet — Various Opinions 20 

Bill of Fare for Brain-Workers 22 

Bill of Fare for Muscle-Makers 23 

John Morrissey 23 

What to Eat and Drink 24 

Brain Food, etc 2G 

Still Another Opinion 37 

Apples for Sedentary Persons 28 

Lemons : Their Efficacy 29 

A Simple Diet 30 

An Opinion on Brain Food 31 

Coffee, A Prime Factor 32 

Why Is Food Required? 33 

A Resume of the Diet Controversy 31 

Coffee Drinking 34 

Drinking Water 36 

Opinions Differ — Cold Drinks 37 

Nutrition 38 

How Food Nourishes the Body 39 

How These Nutrients Are Used in the Body 39 

A Day's Food— How Used 39 

Daily Income and Expenditure 39 

Dally Income 40 

Daily Expenditure 40 

Materials Produced 41 

Daily Balance 41 

Ration No. 1 42 



PAGE 

Ration No. 2 42 

Daily Income 42 

Constituents cf u Day's Ix^atiun 42 

Beefsteak 42 

Potatoes 4)i 

Bread 43 

Butter 43 

Water 43 

Protein of Daily Income 44 

Carbohydratcrs 41 

Fats 4.-) 

Water 45 

Oxj'gen 45 

Mineral Matters 45 

Pound Loaf of Bread 40 

Processes of Nutrition (Ham mi mdi 4G 

Processes of Nutrition (I .oveland) 17 

Germs of Disease 40 

Diseases Peculiar to C hildreu 50 

Digestion 51 

'lime Required 5x! 

Water, Muscle, Heat and Fat Projierties (if Food ,5,3 

Dieting ,54 

Milk 55 

Alcoholic Drinks .55 

Tobacco .57 

Dr. Or.ver Wendell Hulmes — Science — Rev. George L. Curtis — Dio 
Lewis— J. W. Lallin. 

Should Clergymen Smoke ? 00 

Talmage — Crosby — Collyer — Furness — Newton — Cuyler — Cook — 
Frothingham — Dix — Ward — Hall — Abbott — Armitage — Burchard — 
McCosli — Bartol — Farrar— Hep worth — Coxe — Thomas Beecher — 
Edward Beecher — Potter — Mil burn — McCabe — Gladden — Samuel 
Francis Smith — Phelps — .\lger. 

Summary 73 

Corsets 7'i 

Methods of Trniaing 77 

Modern Sampson 77 

Strengthening the Muscles 77 

A Word of .■\dvice 78 

Check ley 71) 

Muldoon 79 

Laflin 70 

Sandow 70 

Symmetrical Development 82 



6 INDKX. 

TAGB 

Tlie Perfect Man 8J 

The Perfect Woman 83 

Proper Weight, Heiglit ;'.iul Measurenieiit 83 

i5icycling 84 

The Benefits 84 

Walking vs. Tlie Wheel 81 

Will Bicycling Reduce One's Weight ? 8.") 

Will Bicycling IVlake Thin Persons Thinner? 8", 

Will Bicj'cling Give Symmetrical Development ? 8G 

Longevity 8(1 

Farraday 88 

Farr 88 

Buchanan 88 

The Secret of Not Growing Old 89 

Three Rules for Preventing Wrinkles HO 

Physicians and Drugs i)0 

Christian Science 94 

Catching Cold 97 

The Throat 97 

Chest an J I.uni;s 98 

Checking Perspiratinn 99 

llathing 100 

The Uses of Salt 103 

Catarrh 103 

A Clear Complexion 103 

Sleeping 104 

Insomnia 105 

The Care of the Feet 108 

Color of the Clothing 109 

Breathing 113 

Spirometer 115 

Ventilation 115 

A Brief Summary 117 



SCIENTIFIC 

PHYSICAL TRAINING 

A VHW TIlflUCMTS rREPAKATOKV TO 

THE CARE OF THE BODY 

MAN 

".7 coiiihi nation ami a Jorm, indeed, 7vhcrc every god did scciti 
to set his seal to give the 7ooild asuiranee of a mail." 



Science is a knowlcilyc of facts and forces. How nuich of 
physical training we have thai is not scientific; just exercise 
for the sake of exercise. 

Nature and science may run on parallel lines, yet be totally 
different in construction. Science is a knowledge or better 
understanding of nature. Tliut \\liich is done naturally is not 
always done knoioingly. One's nature may be perverted; 
])esides, natures are as varieil as indiNiduals; hence tliat \\bich 
is natural to one i)erson may be unnatural to another. For 
instance, it w^j' be natural for a man lifting 1,500 pounds li^ 
"lift 500 of tlie amount with tlie muscles, and 1,000 by the 
effort of the w ill." 

Of course there is no muscular action without will power, 
but it is not naturally in a ratio of two to one. What /j- will 
power? It is nervous force; but it is a secondary, not a pri- 
mary element of strength. This fact has been illustrated time 
and again by those who ^\■ere muscularly weak performing some 
feat of unusual strength in a moment of great excitement. In 
such a case the entire muscular force of the body was brought 



ij INTRODUCTOKV. 

into action, but the nervous force was aroused beyond its usua.' 
or liealthful action. But what was tlie result? An inevital)le 
reaction. Is it desirable ? Is it pioihutive of the one great 
object of physical tiaining — hcaltli of body and mind ? 

Endurance is but another term for continuous expenditure of 
strength. Biit^ when the expenditure of the nervous f(_>rce 
(the wasting of the nerve tissues) exceeds that of the muscular 
force (the wasting of the muscular tissues), is it a desirable 
quality to lie introduced into a system of physical training? 

Physical training is one tiling; the care of the body quite 
another. 

The majority of those who take regular training in a gym- 
nasium or in field sports neglect the care of the body by violat- 
ing the laws of hygiene; by the use of alcoholic drinks; Ijy the 
use of tobacco in any form; also by over-eating, over-training, 
irregular habits, etc., etc. The life of the average gymnast is, 
in consequence, comparatively short. 

No gymnasium is necessarily complete because it is fully 
equipped -(vith first-class apparatus. There needs must be a 
competent physical director; one that is versed, not only in 
various exercises, but in the relation those exercises bear to 
the body. 

TWO SPF-CIAL OBJECTS. 

The /r?wrt;'_j' object of all physical exercise is health. If you 
have it, then you should exercise to keep it. The secondary 
object is a graceful and frof'er carriage of the body. No 
teacher should lav claim to jiroficiency who does not exemplify 
these principles in his own personality, and no liook to com- 
pleteness that disregards these same fundamental principles in 
ito teachings. 

The object of physical training should be not so much with 
a view to muscular developftienf as to muscular health and 
muscular strength. It is not the size and hardness of one's 
muscles that indicate strength, but the quality. It is this mis- 
taken idea (the making of brutes instead of iiicu') that has 
caused so much to have been written against anything that 
tinges of manly sports. 



iNTRODUCTOKY. g 

Let the poor, hollow-chested, bad-livered dyspeptic griunl)lL-r 
against physical exercise come out of his little den, doff his 
coat and vest, breathe freely and fully of the fresh air tlie 
Almighty has so freely and so plentifully given; tlien let him 
take up a pair of Indian cliiKs, or hurl the ball, or pitch the 
quoit, or poise the rifle, or tug at the oar, or have a round with 
the gloves, or a bout at wrestling, or a spin on the wheel, and 
he will go back t(J that self-same den and acknowledge to the 
world, through the silent but powerful medium of the pen, that 
he was wrong in attacking the thing itself when his blows 
should have been levelled at its misapplication and abuse. 

Many gymnasts are abnormally developed — often naturally, 
not scientifically. They lay great stress upon the size of the 
biceps muscle. The iud)Iic, too, are freijuer.tly misled. flow 
common it is to say to a strongly-built man, "You appear to 
be a very strong man, let me feel y(-ur muscle." Which of liis 
many muscles do you feel ? Only one, the biceps. Is it a 
clilerion of strength ? Not by any means. It is often an imli- 
cation of weakness; weakness of some other portion of the 
body; of some other muscle which has been drained of its 
needed blood supply; possibly the triceps (the striking muscle) 
has been neglected. For this reason an expert oarsman 
should be an expert boxer, thus ecpializing the consequent 
strength and development of the arm. 

It has been said of Ilanlon, the great oarsman, that, so large 
are his biceps muscles and so small the triceps, he could pull a 
man's head off, but he could not knock a man down. 

Should boxing be recommended ? Is it manly? Yes, when 
a man boxes. Anything that a ///tni does is inaiilv, anytiiing 
that a 7tioiiian does is ^ooiuaiily. Next to God Himself there 
is nothing grander than .a manly man or a womanly woman. 

Physical training, in some vigoriuis iov\w — not merely a 
namby-pambyisni of a few sleepy movements — should l^e in- 
dulged in daily by every one engaged in sedentary employment, 
and by every teacher and student. 

llow many weak, deliilitated, half-alive men and women are 
stantling at the doors of our halls of learning and asking admit- 



lO INTRODUCTORY. 

tance. It were as reasonalile to adorn a lunible-down shanty 
with a mansard roof as to give to a physical wreck an accom- 
plished education. 

Watch the pupils as they leave the colleges and seminaries. 
You will observe with many of them that the head seems run- 
ning away with the body; not because the head is so lari^e, but 
l)ccause the body is so small. If )-ou\\ant a fair representative 
of tlie average student mIio neglects physical training place a 
large, round doughnut on a hairpin. 

AN AI.L-ROUND ArHI.p:TE. 

I am a firm believer in the all-round athlete as well as in the 
all-round Christian — mentally, morally, physically. 

It is not uncommon to find mental monstrosities, moral mon- 
strosities and physical monstrosities. An over-development in 
any one of these lines is not desiral)lc, and cannot be had with- 
out causing a detriment to the two others. 

No theological course should be considered complete v/ithout 
a thorough training in gymnastics. It is not below the digni,ty 
of any minister to indulge even to the extent of boxing or 
wrestling. It would brighten many a man's theology and thus 
prove a blessing to mankind in general. There are too many 
weaklings, too many lightweights at the sacred desk. We 
need more giants; more intellectual and physical giants, more 
such men as were Spurgeon, Beecher, Drooks, and others. 

Do not sound and sturdy bodiL-s, and due attention daily 
in keeping them in repair have much to do with tlieir ability 
at all times to cope with the duty lying next to them? Had 
not the splendid physique and abounding vitality of Henry 
Ward Beecher no connection with his ability to attend to his 
duty as pastor, author, editor and lecturer? Had not the mag- 
nificent breadth and depth of Spurgeon's chest and his splendid 
outfit of vital organs nothing to do with his great power and 
influence as a preacher of ^\•orld-wide reimtatiou ? Have not 
the great bodies of the two giants of the American pulpit — 
Joseph Cook .and the late Phillijis I^irooks — proved most valu- 
able accessions to their rreat brains ? 



INTRODUCTOKV. II 

ThesjC men, it may be saiil, were pliysically so by nature. 
True, Init that d(jes not weaken the arj^unient in favor of daily 
physical exercise for tliose who aie less fortunate in their 
physical n:ake-n]i, yet have hir;h and noble aspirations for the 
goiul of their fellow men. 

I most heartily endorse what Ilenr) Ward Beecher termed 

MUSCULAR CHRISTIANITY. 

Old Peter Cartvvright, of Ohio, also believed in muscular 
Christianity, and he backed up his belief by applying it most 
forcibly when, in his famous camp-meetings, he was interrupted 
i)y some rough character. If this inleriuption occurred during 
the singing of a hymn, the re\erend gentleman did not cease 
his singing, but left the rudely constructed jdatform, and with- 
init changing the time or losing the tune, he advanced (irmly 
to the intruder and administered some sound theology not in 
the decalogue. Still he sang, until his " ( llory to God " rang 
through the woods as a signal that once more right had pre- 
vailed. Invariabl)-, his antagonist ever after respected him. 

Not long ago when tra\eling t^ircnigh the New England 
States, I learned of a \\'eslern evangelist m ho had a somewhat 
similar experience. lie had the moral courage to speak his 
convictions. One Sal)bath mmning he referred to a certain 
saloon in the town; a saloon that had — more than all otheis — 
proved a pitfall to many a young man, and an eye-sore to the 
whole community, lie clenounced the saloon-keejier in the 
strongest terms. Next day this man of God and this man of 
the world met. The following inieresting conversation and 
scene took place: 

" I believe you are the evangelist that is preaching in our 
town." 

" I am, sir." 

" I understand that you spoke of me yesterday in a very un- 
complimentary manner." 

" I did, sir." 

" Well, you're the man I'm looking for; I intend to give you 
a thrashing." 



12 INTRODUCTORY. 

"Just wait a moment," said tlie minister calmly, " and I'll 
accommodate you. I'm an Irishman." Suiting the action to 
the word, he removed his coat, folded it methodically, laid it 
on the sidewallc, turned toward the saloon-keeper, and said: 
"Come on. I'm ready. r>y tlie help of Clod /'//do the thrash- 
ing." And he did. He was \\ell versed in the manly art. 

Some persons have an idea that a Quaker won't fight. It's a 
mistake. It dejiends. 

A noted Quaker minister was one day discoursing on the 
subject of Christian endurance; but he did not go into details 
as to the lii/iit of that endurance other than that noted in the 
Scriptures: "Whosoever shall smite thee on thy right cheek 
turn to him the other also." 

A noted character in the neighborhood was jjresent, and he 
had a desire to test the reverend gentleman's ability to take his 
own prescription. Meeting him a few days thereafter he 
applied the test by dealing him a severe blou' upon the cheek. 
Without a murmur the minister turned to him the other cheek 
also. This was a surprise to his assailant, but a greater sur- 
prise was in store for him. The good, old Quaker, after re- 
ceiving the second blow, said: " Kriuntl, thee hast done thy 
l^art, I must now do mine. Thee hast seen that I have ob- 
served the Scriptural injunction to the letter; and further the' 
Scriptures saith not. I must now do my part by giving thee 
thy just re\\ar<l. I must chastise thee." 

He did, and most unsparingly at that. Scientific physical: 
training; a knowledge ol /a,/s autl foirrs. 

I do not cite these cases for the juiri^ose of inculcating pugi- 
listic principles, or to arouse, unnecessarily, the ire of any 
clergyman or other public speaker. It is my purpose to show 
the advantage one has in possessing a knowledge and being 
sufficiently practiced in the manly art of self defence, and in 
keeping one's self in readiness for any emergency by a thor- 
ough and systematic training in general gymnastic exercises 
for health and strength. 

"In time of peace prepare for war." You may some time 
be situated like the man I met in Old Mexico. In his belt he 



INTRODUCTORY. I3 

carried a brace of revolvers and two knives. In answer to my 
inquiry as to whetlier he ever had any occasion to use them, 
lie said : "Mot often, stranger, but when I do need 'em, I need 
'em most awfully bad." 

Every man should possess nerve, strength and science. 
Some men possess ner\e, Ijut are lacking in strength and 
science ; others possess strength, l)ut are lacking in nerve and 
science. Strength <///^/ science are strong elements in the con- 
struction of nerve force. 

Every one admires a man of nerve ; a man who has the moral 
courage to speak his convictions, and the physical ability, if 
needs be, to back them. 

The minister or puJilic speaker who suppresses the expres- 
sion of his true convictions for the sal'.e of tiie almighty dollar, 
or for the purpose of catering to the public, to tlie pew-holder 
or even to the mighty "press," is a moral coward, totally unfit 
and unworthy of the place he occupies. 

One should strike as straight and as powerfully from the 
shoulder, mentally and morally, as he would, or as he should, 
were he to strike physically. 

Has this anything to do with scientific physical training? 
Yes, evervthing. It teaches that the perfectly developed man 
is he who is developed mentally, morally, physically. In 
developing the mind, one should also exercise the body, and 
thus have both healthy and strong. 

It has been said that Milton's blindness was the result of all 
mental and no physical work ; he was a martyr to dyspepsia. 

One who desires good health must be teiuperate; temperate 
in all things. P^ood feeds not only the body but the brain ; 
the better the food the better the thought, but to reap the 
greatest benttit, either for mental or physical work, there must 
be a due amount of exercise. 

OF ALL THE SYSTEMS OF PHYSICAL TRAINING, 
WHICH IS THE BEST? 

That one which is best suited to meet the individual needs 
of the greatest number of persons ; that system which can be 



14 INTRODUCTORY. 

taken regularly every day ; that which requires the least 
expenditure of time, money and nervous force ; that which has 
a purpose, a definite purpose in every exercise. 

Is there such a system ? 

Yes. 
W hence did it originate ? 

From the school of experience. 

Is it original with the author of this hook? 

Yes, as a system. Only a few of the exercises are 7ie7v. 
Some of them have been known and practiced for years ; prac- 
ticed indiscriminately, unscientifically and often injudiciously. 
IV herein does it differ from o titer systems ? 

In presenting, impressing and urging as a basic principle the 
needed care y as -veil as exercise, of the vital centres of the body. 
What evidence is there that other systems disregard this 
theory ? 

The fact that " teachers of physical training have increased 
and multiplied throughout the land, and yet the doctors, hos- 
pitals and cemeteries are more liberally patronized than in the 
dark ages." The fact that physical training has not been 
scientifically taught. 

What is meant by neglecting the vital centres? 

When the vital supply is insufficient for the demand of the 
muscles that waste. No matter how strong the muscles appear 
to be, the health is being undermined if the vital centres are 
not properly fed and exercised. Just as "a chain is no 
stronger than its weakest link," so with man — he must be 
taken in his entirety. Therefore, he is strong only when 
strong in the vital centres. The stomach, the heart, the liver, 
the lungs, the kidneys — all of these, as well as the muscles 
that surround them, must be strong and in health to produce 
the best results. 

Sandow's strength is considered phenomenal, but it must be 
remembered that he has done all of his training scientifically, 
kno7vingly. He has made a thorough study of the anatomy of 
the human body, and when he lifts he gets a proper adjust- 
ment of every part thereof. While he does not tieglect the 



INTRODUCTORY. I5 

vital centres, he OTCi-'uorks tliem by liis mode of living. The 
fires never go down — never get low ; the supply is even won- 
than the demand. This, of course, is "a grievous fault," and 
grievously shall Sandow answer it. 

7s this idea of the neglect of the 7<ital centres merely theory, or 
en II it /'£' sitbstaiitiated by positive facts ? 

I cite, herewith, three well-known cases that prove the truth 
of my theory, /. <?. , if the waste exceeds the supply ; if certain 
muscles are developed at the expense of others ; if the arms 
and the legs have been developed at the cost and neglect of 
the \ ilal centres ; then the result must be invariably and inev- 
itably the exact ojiposite of that which is desired. Instead of 
liealth and longevity \\\\\ come ill-health and premature death. 
The three cases to w hich I refer are all of a public character. 

First. — Sim 1). Kehoe, of Indian club fame. He neglected 
the lungs. They were not properly or sufficiently supplied 
with air and exercise. lie wasted where he did not supply. 
He died of consumption. The Indian clul)s should have been 
his physical salvation. 

Second. — Dr. \Vinship, of health-lift fame. He lifted 2,700 
pounils in harness. Only a baby lift compared to Sandow's. 
IJut what of the result during all of these years of lifting? 
True, there must have been cumulative strength, but the end 
came all too soon, the outgo exceeded the income. This is 
proved by the very nature of his death. He died of prostra- 
tion. 

Third. — A muscle-maker, with headquarters in New York 
ciiy. For many years he worked on the supposition that hard, 
knotty, large muscles meant health. Two years ago he said to 
one of my pupils : "I have made a serious mistake. I have 
paid too much attention to my muscles, too little to my lungs, 
heart, stomach, liver," etc. 

What is the result? A breaking down of the entire system. 
He said : " I fear I have found out my mistake too late." The 
last I heard of him lie was in California seeking health ; seek- 
ing that which he had lost through physical training — unscien- 
tific physical training. 



l6 INTRODUCTORY. 

K fourth illustration. What a strange coincidence ! While 
I am wriling this atiicle the sad news reaches me of the death 
of the eminent and heloved instructi)r and author, Karon Nils 
Posse. 

Only thirty-four years of age. Just think of it ! So young 
and so useful a life nipped in the very bud. His life gone out 
in a cause wliich he dearly loved ; gone out in a cause which 
should have been to him — as he made it to others — a means of 
health and strength and length of years. 

That which the autopsy revealed was not the direct, but the 
indirect cause of his tieath. lie might have li\ed many years 
longer but for the neglect of his own physical condition. His 
vitality was allowed to get too low to resist the encroachment 
of the enemy. He overtaxed Nature. She rebelled. He had 
lost his ecjuilibriuni, hence had to succumb, as he had not suffi- 
cient power to rally his forces. He said to a friend of mine 
but a short time ago : " What's the difference if I can do fifty 
years' work in thirty?" 

Whatever else may be said, it must be admitted that the 
cause of his death was due to the fact that the outgo was greater 
than the income. 

These cases are here noted for the purpose of reinforcing my 
position and strengthening my theory that a closer relationship 
should exist between the heart, the stomach and the liver. 

It was for this reason and the needs growing out of unscien- 
tific teaching that I arranged a system of exercises that has, in 
my own personal teaching, stood the test of years and has 
received the hearty commendation of thousands ; its advocates 
and followers being represented in every State and Territory 
of this country and throughout the Dominion of Canada. 

BENEFITS RESUl.TINC; FROM SCIENTIFIC TRAINING. 

How to obtain the elixir of life. 
How to retain the elixir of life. 
How to conserve vital force. 
How to gaixi vital economy. 
How to stand. 



INTRODUCTORY. I7 

Mow to walk. 

How to lireathe. 

How to prevent becoming bent or rigid. 

How to obtain suppleness. 

How to retain suppleness. 

How to jMcvent obesity. 

How to remove obesity. 

How to go up stairs without fatigue or injury. 

How to retain one's youthful spirits while growing old 
gracefully. 

How to add years to one's life and life to one's years. 

How to make life worth the living. 

All of the foregoing may be obtained hy systematic, scien^i^c 
physical exercises. The entire system way be taken without 
apparatus, hence at home, in the ofiFice, or wherever desired 
and most convenient. 

I do not wish to be understood as opposing the work with 
apparatus or work in a gymnasium, when the exercises are 
given under the guidance of a skilful instructor. 

I have never lost my interest in the gymnasium exercises, 
nor forgotten the benefits derived therefrom, since my own 
pleasant experiences in the old "Turner Halle" in Cleveland, 
O., and the never-to-be-forgotten days (and nights) in the old 
Fourth street gymnasium of Cincinnati, O., and these away 
back in th.e sixties and seTc-iiiirs. 

I am not only a believer in, but a lover of Indian club exer- ' 
cises, having been a heavy-club performer (only 8 llis. each) 
since iS68. 

I also advocate the use of dumb-bells, after one has become 
familiar with the system of exercises without the dumb-bells. 
I would suggest light-weight dumb-bells, with vigorous action; 
never so heavy a bell as to require very slow movement. In 
my own case I use daily iron dumb-bells weighing five pounds 
each, but I take some of the movements (as given in my system 
of exercises) one hundred times each. 

The question may be aske'd : If a believer in the gymnasium 



l8 INTROnUCTORY. 

and in various apparatus for physical development, why devise 
a system jvithout apparatus? 

It was done to meet the demands of thousands of men and 
women who cannot avail themselves of the privileges of the 
gymnasium nor of tlie benefits of apparatus, this being denied 
them in consequence of lack of time or money for the gymna- 
sium, or space in which to use any apparatus otlier than dumb- 
bells. 

This system is also intended to meet the re(|ui renic.its of 
schools in need of ilaily exercises without apparatus. 



THE CARE OF THE BODY. IQ 

THE CARE OF THE BODY 

One cannot properly care for tlie body unless the lioily is 
given its requisite amount of pliysical exercise, yet, on the 
other hand, physical exercise may lie had daily and regularly 
without the requisite amount of care for the body. Therefore, 
these should be inseparable ; they must lie in order to reach 
the best results. 

Although the one is as essential as the other, both are of 
sufficient importance to require separate treatment ; hence I 
purpose devoting these pages to a dissertation and compilation 
of those things appertaining to health of body and health of 
mind, as also those things which are destructive of both body 
and mind. 

Holier than any temple of wood or stone, consecrated to 
divine right and divine purposes, is the human body. 

Healthiness and holiness are, indeed, intimately related ; 
both words being derived from the same Anglo-Saxon root — 
heel. Therefore, anything that conduces to the health of the 
body is, in a degree, reflex in its action upon the soul. 

WHAT YE sow YE SHALL REAP. 

It is not my purpose to sermonize, yet I believe that the 
foregoing is an inevitable law the result of which no human 
being ever has or ever can escape. I also believe, however, 
that it applies as much to the Iwrc as to the hereafter; to the 
body as well as to the soul. 

Many a poor fellow whose life is wasting and wearing away 
with some incurable malady, is only paying the penalty for the 
excesses of those young days when nothing he could eat or 
drink or do ever injured him. 

He had the treasure of health, but he squandered it, and now 
comes the time of settlement, and he finds that "the wages of 
sin is death." 

One should not sap the very vigor of his life by excesses and 
vicious indulgences. 



iO THE CARE OF THE BODY. 

EATING. 

What an important matter to tlie athlete and to tlie seeker 
after health ! How important in the care of the body ! 

Can any one establish a law that \\ill apply with equal force 
to all persons? No. Everyone must be liis own physician. 
" What is one man's meat is another man's poison." Yet each 
one should be able to make a wise choice when he becomes 
cognizant — as he should — of the nature of foods upon the 
human system in general. 

THE QUESTION OF DIET. 

A'AKIOUS OPINIONS. 
From a leading Chicago physician. 

"The cause of Spring sickness arises from the waste ele- 
ments which ought to lie renewed from the blood by the liver 
in the form of bile. These are left in the blood and accumu- 
late in the tissues. They give a muddy look to the complexion, 
a dull color to the eyes and an unpleasant taste to the mouth. 
Biliousness results. 

"This arises principally from over-eating and the consump- 
tion of animal fats that are difficult to digest. Meats contain 
a large percentage of albumen (a nitrogenous substance) only 
2'A to 3 ounces of which should lie taken into the system daily. 
An extra allowance must be carried off by the kidneys, and if 
the liver is overworked its proper work will not be done thor- 
oughly ; hence much waste matter which should be removed 
will remain in the system, thus producing biliousness. 

" The presence of bile also produces rheumatism, muscular 
pains, etc. For this reason we should follow Nature. .She 
calls for a change of diet. There arises a dislike for rich 
foods ; instead there is a craving for vegetables. Yet for diet- 
ing there is no universal sanitary code. Nature provides food 
suitable for each locality. Geological evidence is conclusive 
that man was not made until the whole arrangement of creation 
was perfected ; therefore, wherever he chooses to iive he finds 
food adapted to his wants. 



THE CARE OF THE BODY. 21 

"Do not infer from tliis that I am a vegetarian. I think 
man was iiLati-d to lie an omniverous animal. I can't agree 
with Sir Morrell MacKenzie that the longevity of the primeval 
race was due to the simple food of liread, milk and fruits. 
Living on figs might do for a resident of Palestine, but a diet 
containing a larger amount of nitrates is imperative in such a 
climate as that of Chicago and the Northwest. 

" The patriarchs might have lived as long in Chicago, but 
not on Palestine diet, f have always considereil, however, tliat 
the iJiblical years meant moons. Nearl)' all jirimeval savages, 
like our own Indians, count by moons ; hence, if the years of 
the oldest patriarch, Methuselah, be divided by thirteen lunar 
months, lie was only about ninety when he died. Even this is 
an extraordinary old age in a hot country like Palestine, where 
humanity early matures and early declines. 

"Longevity is not a case of food ; /. (■., it is not attained by 
the qiialitv but by the qitaiitiiv of food and the regularity with 
which it is taken. There have been many centenarians who 
have been ///v;-(7/ consumers of food all their lives ; again not- 
withstanding so eminent an authority as Sir Morrell MacKenzie 
to the contrary. Merodotus informs us that the early Egypt- 
ians, a i^rimeval race, roasted joints and boiled others, but that 
their priests made a sanitary code and that tliey themselves set 
an example in moderation in eating and drinking. 

"It is a pit)- that the example set by the Roman Catholics in 
abstaining once a week from llesh food has not been adopted 
as a sanitary measure. I al-jo think Lent is beneficial, on the 
same ground. It comes at a season wlien change of diet is 
desirable. 

" It would not be a bad idea to incorporate a sanitary code 
into our religion. Humanity is as perveise as it can be. 
Moses worked on the superstition of the Jews to keep them 
healthy and cleanly, lience he made dieting and frequent ablu- 
tions religious observances. Mahomet did the same. 

" The food eaten should be somewhat in accordance w ith 
the climate. Among the Esquimaux, Sir Jolii\ Ross informs 
us, the daily allowance of llesh an<_l Ijlubbcr amounts to twenty 



22 THE CARE OF THE BODY. 

pounds. The colder tlie climate the greater amount of animal 
food is required. One would soon faint by tlie way if he 
endeavored to sustain life on lierries and beans in the North. 
" The philosophy of eating should be maile a study. Food 
containing the largest amount of phosphates is best adapted 
for the making of brain and bones, and to those who wish to 
build up their mentality and framework I would prescribe the 
following bill of fare, as every healthy man weighing, say 154 
pounds, should have in his system at least one pound and 
twelve ounces of jihosphates : 

"BILL OF FARE FOR KRAIN WORKERS. 

"Breakfast — Oatmeal porridge; it contains 3 per cent, of 
phosphates. [It is a favorite diet of the Scotch, a l)ony and 
brainy people.) Fresh herrings, 5 per cent.; liam and eggs, 
4.4 per cent.; Southern corn bread, 4.1 per cent. 

" Lunch — Lobster salad, if fresh. It contains 6 per cent. 
of phosphates. 

"Dinner — Chicken soup with liarley, 3.5 per cent.; salmon, 
7 per cent, (the salmon contains the largest percentage of phos- 
phates of any of the finny tribe); game, pigeon or venison, 5 
per cent.; lamb, 6.2 percent.; beans, 3.5 per cent.; sweet 
potatoes, 2.9 per cent.; artichokes, i.S per cent.; cauliflower, 
I per cent. 

"Dessert — Custard pudding, 2.4 jier cent.; figs, 3.4 per 
cent.; prunes, 4.5 per cent.; cheese, 7.4 per cent.; chocolate, 
1.8 per cent. 

"Supper — Never go to bed hungry. In cold weather take 
a Welsh rarebit. It contains 7.4 per cent, of phosphates. 

" An adherence to this bill of fare will keep the system well 
supplied with phosphates. It should be the daily diet of 
aggressive editors, as it develops the brain power; it also 
develops the liones, thus enabling them to have the courage of 
their convictions. 

"Muscle making? Well, a man who wishes to be in good 
muscular condition should have in his system (say a man 
weighing 154 pounds) three pounds and eight ounces of nitrates. 



THK CARE OK THE BODY. 23 

"BILL OF KARE MUSCLE-MAKER. 

"BREAKFAsr — Soutliein corn mush, 39.6 per cent, nitrates; 
fresh salmon, 20 per cent. ; mutton chops, 56 per cent. 

"Lunch — Ham sandwich, 35 per cent. 

"Dinner — Mutton broth soup, 56 per cent.; salmon, 20 per 
cent.; venison, 20 per cent.; mutton, 56 per cent.; parsnips, 
10 per cent.; turnips, 12 per cent.; potatoes, 5.6 per cent.; 
vermicelli, 47.5 per cent. 

"Dessert — Iloniiny, 39 per cent.; cheese, 20 per cent.; 
fruit contains very little of nitrates. 

"Supper — Broiled bones, 56 per cent. 

"Shakespeare says: 'Unquiet meals make ill digestion.' 
Those who wish to improve their brain, bones and muscles 
should not excite themselves at meals by angry discussion. 
The tired and jaded professional man should take a generous 
diet, and \\ lien serenely full he can say: 'Fate cannot harm 
me, I have dined to-day.' " 

JOHN MORRISSEY's THREE MON 1 Hs' DIET. 

First — Take a black draught. Any druggist will jnit it up. 
All prize-fighters take this when they l)egin to train for a fight. 

Second — Be sure to get at least seven or eight hours of good 
sound sleep every night. 

Third — In the morning when you first get up drink a glass 
of hard ciiler with a raw egg in it. If the cidrr is not to be 
had, tlien use sherry wine, but I jirefer the cider. 'I'lieii start 
out and walk briskly a coU]de of miles. When yon come Itack 
take a sponge liath and rib dry with a coarse towel. Rub 
until the skin is all aglow. 

Fourth — For breakfast eat a lean steak, cooked rare ; als(/ 
eat stale bread. Use no milk', no sugar, no butter and no 
potatoes, \\'\\.\\ the exeeplion of about once a week. If you 
wish you can eat a loast or baked potato in the morning. 
Drink sparingly of tea antl coffee. Tea is better. 

Fifth — For dinner eat rare roast beef and stale bread. Uve 
no potatoes or vegelaliUs of any kind with this meal. (Change 
the diet with an occasional mutton chop w ithout fat. 



24 THE CARE OF THE BODY. 

Sixth — For supper a lean steak or mutton chop witliout fat. 
Do not eat any warm biscuit or warm bread at anytime. Stick 
to good, wholesome stale wheat bread. Eat no pies, cakes or 
pastry of any kind. Use salt, pepper and all other seasonings 
very sparingly. 

Seven th — Use no stiiii iilaiits of any kiinl. Do not smoke. 
Drink sparingly of valcr. Do not eat berries or vegetables of 
any kind except, occasionally, a raw onion. 

Eighth — If you feel weak in the morning before breakfast, 
it is likely to come from bathing; if so, it should be discon- 
tinued a few days. 



WHAT TO EAT AND DRINK. 

ANOTHER OPINION. 

" The question of what we may eat and drink is one of 
anxious importance. In the beginning the command or per- 
mission included ' every green herb antl every tree that beareth 
fruit for meat ; and dominion over the beasts of the earth and 
the fowls of the air and the fishes that are in the sea.' A very 
suitable and generous provision it would seem. Man had only 
to walk abroad and help himself, and he seemed to do fairly 
well, if length of days counts for anything. Methuselah, 
Abraham and various other worthies were well along in years 
before they ceased to make demands upon their respective 
cooks, and there is some reason to believe that the cooking of 
their day was not according to the highest culinary require- 
ments of the present. Thty ate and drank regardless of bac- 
teria, for they had not heard of these discoveries that the mind 
of man has sought out, and so they enjoyed their food without 
apprehension of any dangerous effects, 

"The patriarchs lived to a fabulous age (if counting the 
vears as we count them to-day), yet there were no refrigerators, 
ivire screens, hammocks or awnings in those days, and the 
•limate was hot and there were insects and various pestiferous 
..hings. 



THE CARE OF THE BODY. 25 

"Now we have learned that the bloom on the peach is com- 
posed of bacilli, and that the water is full of typhoid germs, 
and yet we have indigestions, all this knowledge notwithstand- 
ing. And where our dear, ignorant forefathers ate all things 
indiscriminately and flourished, we have health laws and cook- 
ing schools and health foods and sanitary restrictions on the 
right hand, and on tlie left, and with them, we have nervous 
prostration and heart failure and stomachache. Instead of 
eating all things unfearingly, we eat everything with a fearful 
looking inward to possible disaster. We weigh and measure, 
we bake and boil scientifically, and yet we have nervous and 
neurotic diseases just as though we conducted our living on a 
natural basis. 

"There seems to be everything in the way of lliat peace of 
mind necessary to good digestion. Speakers and writers warn 
us of the evil effects of tea and coffee, since these produce 
blindness, epilepsy and such pleasant results. And as for the 
water, that is to be avofded at all hazards, for we are told by 
an international hygienic congress that 'the main cause of 
bodily deterioration is from the deposit of lime and sand left 
by all aqueous fluids.' Another school of hygienists forbid 
wine and beer; then what are we to diink ? 

" We learn now that oysters contain so much matter that the 
system cannot utilize it. Canned meats are ' of little digestive 
value and fraught with danger to health,' and fish meat is full 
of bacteria — our new enemy, of M'hose existence science has 
made us aware. The real or professed scientist tells us that 
poison lurks in cheese, in custards, in milk, in ice cream, and 
in the beloved ice cream soda. Baking powder is sure death, 
according to the manufacturers of a rival brand; one man tells 
us that salt is not necessary with food; another tells us that 
without salt, especially in some foods, we are in danger of 
being poisoned by hydrocillidene, whatever that is. 

"What shall we eat? If it were left to me I should say 
eat everything that is sound and sweet and wholesome that 
tastes good to you. Eat m ithout fear of this or that liefnre 
your eyes. Men and women in countless numbers have lived 



26 THE CAUE OF THE BODY. 

good, healthful lives, thought and wrought and fought nobly 
for the world, wlio have lived on roast beef, who ate sauer- 
kraut and sausage, black bread and coffee, and we cannot 
deny that millions of Hindoos and Chinese and Japanese have 
done great work on a daily diet of rice. 

" Worry and fear are at the root of nervous prostration and 
half our ills. If we could wrest ourselves from the clutches of 
these two tyrants, what a world this would be ! As it is, we 
go through life afraid of almost everything. We fear it 
is going to rain or be too cold or be too hot; that we 
are going to have rheumatism or appendicitis; that this or that 
is going to give us dyspepsia; that the banks are going to fail 
or cholera come next year. And the things that we fear and 
dread genera /Iv come. It is a \\a.\ tliey have, and it is in accord 
with law. We are beginning to understand this in some degree, 
and the sooner we think of health and prosperity and all good 
things, the Ijetter it will be for us. The old law ' of every- 
thing shalt thou eat,' is all right. Let us take the good things 
with gratitude and not with health-and-happiness-destroying 
fear." 

The foregoing came into my hands without the knowledge 
of writer or paper. I am pleased to quote tlie sound advice. 
Proper physical training will jnit us into condition to eat any- 
thing we desire; and, with a knowledge of tlie nutritive ]irinci- 
ples of food, we shall desire only such food as brain and brawn 
can utilize. 

BRAIN FOOD, HEAT-PKODUCINd FOOD, MUSCI.E-PRODUCING FOOD. 

" The best of the coxnmon p hasp ha tic or brain foods are lean 
meat, fish, cheese, whole wheat, oatmeal, almond nuts, South- 
ern corn, beans, peas, sweet potatoes, figs and piunes. 

"The best of the carbonaceous or Jicat-p rod ucing foods 3.xe. 
fat, sugar, butter, rice, rye, chocolate, dates, buckwlieat, 
Northern corn and wheat bread. 

"The best of the co\w\\\on nitrogenous ov //i iisc/e-prodiicing 
foods are vermicelli, cheese, meats, .Southern corn, salmon, 
lentils, beans and peas, vermicelli and cheese being the best 
in uscle-prodiicers kito7vn.. 



THE CARE OF THE BODY. 2^ 

" N. I'>. — The eating of too much of ihtfarboiiaceoiisiaod^ 
is the cause of ill health, poor blood and bad skin." 

SriI.L ANOTHER AUTHORITY ON DIET. 
From " Hygiene for Base Ball Players." 

"Of the nitrogenous, or albuminoid or waste supplying 
foods, among the best are beef, mutton, fowl, cheese, eggs, 
milk, fish, bread. 

" The best force-pyoduiiiig foods are fats, sugar and starches. 

"■^ Fats — IJutter, lard, oil, meat fats. 

" Sugars — Pure soft candies, rock candy, cane or table 
sugar, grape sugar or glucose, milk sugar or lactose. 

" Starches — Rice, tapioca, corn starch, oatmeal, cracked 
wheat, sago, barley, potatoes and corn. 

"The indigestible, unnutritious, or otherwise more or less 
hurtful articles of diet to be avoided are veal, pork, uncooked 
vegetables, pastry, pies, puddings, dumplings, tea, coffee and 
nuts. 

"Fruits and vegetables are first-class accessory foods and 
should be taken in season. This is particularly true of fruit. 
All vegetables should be well cooked and all fruit ripe, but 
not over-ripe. 

"The body may be compared to a locomotive, in which the 
iron, steel, brass, copper and general make-up of the engine 
corresponds with the bone, muscles, nerves, blood vessels and 
general tissues of the body. The metal work (the structure of 
the engine) wears out; so do our bones and muscles and other 
structures. On the engine they are replaced by new plates, 
bolts, screws, tul)es, rods, cylinders, etc., as the occasion 
demands, while in the case of our bodies the wear and tear is 
supplied by the nitrogenous or albuminous foods, as, foi 
instance, meat. 

"Coal and wood form the force-producing food for the loco- 
motive, as do the fats, sugar and starches for our bodies. 

"To ctit poor nitrogenous footl is like repairing a locomotive 
with inferior melal or old and rusiy iron, and to eat the poorer 
and less digestible force-jiroducing food is like running an 



28 THE (iARF. OF THF. BODY. 

engine with poor coal and wood or attempting to burn sand 
and mud. 

"Again, the locomotive does not do the same amount of 
work each day, for while 300 miles are run to-day only 50 may 
lie made to-morrow, lOO the day following and on the fourth 
day there may be a total rest in the round-house. 

"No engineer with any sense would burn the same amount 
of fuel on each of these days, and yet that is exactly what ^\ e 
do with our bodies, for, on days when we do the least woik 
(as, for instance, on Sundays) the largest amount of food is 
crammed into our stomachs. 

"It is useless to carry the analogy any further, for the com- 
parison is so simple and so apt that it cannot help but show 
the right ^\■ay to all \\ho will sfo]) to think. The moral is to 
eat in jirojiortifin as you woik, while care should be taken not 
to eat just before or during or just after hard mental work." 

APPLES FOR SEDENTARY PEOPLE. 
From the Nortli American Pract'tioner. 

"The remfdial use of ap|iles is worthy of notice. Chemi- 
cally, the apple is composed of vegetable (ibre. alluimen , sugar, 
gum, chloroidiyl. malic, gallic acid. lime and much water. 
Furthermore, the German analysts say that the apple contains 
a larger percentage of phosphorus than any other fruit, or than 
any vegetable. 

"The phosphorus is admiralily ada]ited for renewing the 
essential nervous matter (lecitin) of the brain and spinal cord. 
It is, perhaps, for the same reason (rudely understood) that the 
old Scandinavian traditions represent the apple as the food of 
the gods, who, when they felt themselves growing feeble and 
infirm, resorted to this fruit to renew their powers of body and 
m i n d . 

"The acids of the a]iplc are also of singular use for men of 
sedentary habits \\ hose livers are sluggish in action, tlie aciiis 
serving to eliminate noxious matters from the bodv ^\hich, if 
retained, would make the brain heavy and dull, or bring about 
jaundice or skin eruptions and other allied troubles. Some 



THE PAKE OF THE BODY. 2Q 

siicli experience must have led to the custom of taking apple 
sauce witli roast pork, rich goose and otlier like dishes. 

"The malic acid of ripe apples, either raw or cooked, will 
neutralize any excess of chalky matter engendered by eating 
too much meat. It is also a fact tliat such ripe fruits as the 
apple, tlie pear and tlie plum {when taken ripe and without 
sugar) diminish acidity in the stomach ratlier than provoke it. 
Their vegetable sauces and juices tend to counteract acidity." 

I have tested the foregoing thoroughly and am satisfied that 
the apple, of all fruit, is the friend of both the brain worker 
and the seeker after health. To me it has seemed even more 
efficacious just before retiring than at any other time. I am 
not of those who believe that fruit is "golden in the morning 
and leaden at night." It is always golden. Can you fancy the 
typical farmer and his family going to bed on a winter's even- 
ing without the usual sujiply of ajiplts? It reminds me of that 
beautiful word-painting of J. T. Trov\bridge (" Evening at the 
P"arm"), in wiiich he says: 

To supper at last the farmer goes. 
The apples are pared, the paper read, 
The stories are told, then all to bed. 

LEMONS. 

One medical authority (London Lancet) says : " Afost people 
know the benefit of lemonade ])efore breakfast, hut few people 
know that the benefit is more than doubled by taking another 
at night, also. The way to get tlie better of a l)ilious svstem 
witliout the taking of blue pills or quinine is to take the juice 
of one, two or three lemons (as appetite craves and judgment 
dictates) in as much water as makes it pleasant to drink with- 
out sugar. Do this just before retiring. In the morning on 
arising, or at least a half an hour before breakfast, take the 
juice of one lemon in a goblet of water. This will clear the 
system of humor and bile \\ itliout any nf the effects of calomel 
or congress water. One siunild not iriilate the stomacli bv 
taking lemons clear. The powerful acid of the juice, \\hen 
taken alone, is always most corrosive, and invariably produces 
inflammation if long continued ; but when properly diluted so 



30 THE CARE OF THE BODY. 

that it does not harm nor draw the throat it does its medical 
work without harm, and when the stomach is clear of food it 
has abundant opportunity to work over the system thoroughly." 

I desire to add my testimony to the foregoing, also, as in the 
case of the apples. Nature is very kind to us in furnisliing 
about everything necessary to obtain or to retain health. 

I found the use of lemons of special value during my seasons 
in the sunny Southland. 

In a pitcher of cold water (not iced) I would squeeze the 
juice of three lemons. The l)enefits of this potion were two- 
fold — my system was not only kept in excellent condition and 
free from malaria, but my thirst was quenched, hence I drank 
less frequently and a less quantity of water, a mere sip would 
oft-times suffice. The le.ss iced water one drinks the better. 
Iced water increases instead of diminishes thirst. 

I wish to add one word in the way of caution in the use of 
lemons. Do not use si/gar with the lemon ; it neutralizes the 
intended or desired effect to be produced in the taking of the 
lemon ; it will (with sugar) cdiise instead of remove acidity. 

A SIMPLE DIET. 
By Sir Benjamin Ward Richardson, London, Eng. 

"Breakfast — Oatmeal porridge, eggs and toast make a 
good breakfast. 

"Dinner — A mutton chop or a beefsteak, with a light 
quantity of vegetables and some fruit, makes an efficient 
dinner. 

"Supper — A cup of milk (in place of tea) and whole-wheat 
meal porridge will suffice for supper. 

"These, in my experience, form as good a diet rule as can 
be devised for men in active athletic work. 

" The athletic life runs from i8 to 36. It is essential that 
the would-be athlete abstain from alcohol and tobacco, and he 
should know that gambling is fatal to body and mind. 

" There are four essentials of success, viz., pim'sioii, decision, 
presence of mi nd &x\A endurance. These qualities (said a noted 
athlete to nie) \\\\\ make (lie possessor successful in any field 



THE CAKK OK THE KOUY. 3I 

lie enters. P'ear is tlie most fatal of all to the athlete's suc- 
cess. It paralyzes all operations. J/tv^/a/ endurance is of the 
utmost importance. It is a determination that you will go 
through a thing and that you will last till you do go through. 
I place mental endurance ahead of pliysical endurance. The 
alhlcte must sleep at least seven hours every night, and he 
must observe four more isscntials, viz.: 

"Abstinence from hurtful things. 

" Regular and good habits. 

"Calmness of temper. 

" Lauilable ambition." 

AN OPINION ON DIET SOMKWHAT AT A'AKIANCK WITH OTHERS 
ON liRAIN FOOD. 

"Two erroneous theories seem I0 be generally accepted; 
first, that in a warm climate fruit and vegetables are the most 
desiral)le diet ; second, that jilissical exercises may be largely 
dispensed \\illi when one lives practically in tlie (_)pen air. In 
the case of an invalid I <K) not speak ; let him follow his doc- 
tor's directions. However, fur the healthy man or woman who 
lives by the sweat of their bmin, fruit and vegetables are not 
adequate d let. Cloud bhind eomes fri^jui the lil)eral eating of 
blood-making food anil I'le deep breathing of pure air. Noth- 
ing can take tlie place of properly cooked meats. No climate 
can obviate the necessity of physical exercise. The sooner 
brain workers lind tnit these truths the better for them. You 
might as well try to get blood out of a turnip or an orange by 
squeezing it as to try eating it f<ir that jnirimse. ^Vho ever 
saw a prize-fighter training on apples and jiutatoes? 

" All this talk about i^;v7/« yl'<'(/ is meie twaddle. There is 
no lirain foo<l. Stumach fuud is the only foud that avails any 
part of the svstem, an<l this fond must be of a kind that fdls 
the veins with rich, healthy blond, then the l)lnod Jills the 
brain. That which enriches tlie athlete's blood will serve the 
same turn for that of the literary animal. 

" When a pugilist eats three or fcur pounds of fresh, sweet 
beef or mutton each day, he is not eating muscle food but blood 



32 THE CARE OF THE BODY. 

food, tind he then wastes tissue where he wishes to improve it. 
If lie exercises his arms most he wastes most tissue there, and 
tliere the pure blood renews it with increment. The brain- 
worker must do likewise. In breathing, eating and sleeping 
he must have reference to his blood. If his blood is rich, 
healthy and plentiful, it ^\•ill renew his brain with interest 
whenever tissue or nervous energy is wasted there. 

"Take sufficient bodily exercise in the open air to keep 
digestion perfect. Eat plenty of tender, under-done beef and 
mutton, fish and bread, eggs and ripe fruit (the last not oftener 
than once a day). Give tea and coffee the go-by." 

The foregoing has very nuch in it, indeed, that is commend- 
able, but one must not be misled by the statement that " there 
is no l)rain food." 'Tis true good blootl is ///t' essntfial tiling, 
but that same good blood carries certain ingredients for certain 
parts of the body, each part appropriating its own ; the liver 
never takes brain food, the brain never takes liver food, and 
so with the various parts of the body. If all food were 
"stomach food" then the stomach would exhaust the life 
principle and there would be nothing for any other portion of 
the body. The stomach is the mill that prepares the food for 
its customers, and these are or should be prepared to take their 
due allowance. In case of oatmeal, however, it has already 
been to mill, and it is now said by leading physicians that the 
stomach has nothing to do with oatmeal, not even to digest it, 
but that work is given to the intestines. This is surely feas- 
ible, and may account for the fact that oatmeal is so beneficial 
to the dyspeptic, the stomach not being taxed to digest it. 

Were there but one kind of food it would be useless to speak 
of the three classes — phosphates, nitrates, carbonates. Yet 
let us not lose track of what the writer has to say about good 
food, good blood and pure air. 

SOMETHING NEW, NOVEL, PRACTICAL CONCERNING DIET 

STIMULATING THE BRAIN FOR BODILY STRENGTH. 
COFFEE A PRIME FACTOR. 

The influence of a regimen -which stimulates the brain was 
shown by the report of M. Gasperin to the I'rench Academy 



THE CARK OF THE BODY. 33 

upon the diet of the working population. lie ascertained the 
usual amount of nitrogenous food in the diet of the laboring 
population of France, and then discovered that the Belgium 
miners •perform the most vigorous labor, beyond the average of 
French miners, with much less food; even than the inmates of 
workhouses and the monks of La Trappe. 

They have solved this problem of how to nourish themselves 
completely and preserve health and great vigor of muscular 
strength, upon a diet containing less then half of the nutritive 
principles of that indicated by observation in Europe. 

The distinctive peculiarity of the diet of the Belgian miners 
is the use of a potent cerebral stimulant. They use, three 
times a day, half a pint or more of coffee, using no other bever- 
age; coffee, bread and butter being the major diet. 

This gives a stimulus to vitality which resists the rapid 
disintegration of the tissues, and by diminishing the amount 
of excretion they diminish the necessity for food in proportion. 

In the same way, demand for food diminishes with those 
who live under high, heroic excitement. Kossuth, during the 
Hungarian war, was accustomed to take but one meal a day. 

M. Gaspin also remarks; "We know how sober people are 
who drink coffee." 

ANOTHER WRITER APTLY PUTS IT THUS: WHY IS FOOD 
REQUIRED ? 

The question seems almost absurd, so familiar is the fact, 
and yet the answer to it involves one of the grandest chapters 
in the history of science. In its simplest form it may be given 
in three words: it is fuel. We require food frequently for 
just the same reason that a fire requires coal frequently, and a 
lamp oil, because we are burning away. The air that we 
breathe into our lungs contains oxygen, and this oxygen com- 
bines with, or burns, the muscles or other organs of our bodies 
just as it does the coals in the fire. The heat produced in a 
man's body in the course of a day is considerable in quantity, 
though not very intense in quality. Taking the average, it is 
enough to raise five and a half gallons of water from freezing 



34 THE CAKE OK THE BODY. 

point to boiling point, and this is about the heat that would be 
given out during the burning of a pound of coal. All this heat 
comes from slow wasting or burning of the substance of the 
body, so that it is evident that if we did not make up 'for this 
constant loss by eating food our organs would soon be wasted 
away and consumed. 

A RESUME OF THE DIET CONTROVERSY. 

After carefully reading the foregoing and weighing the 
various and conflicting opinions, to what decision can we 
come ? Only one. Every one should be his own physician 
in the matter of diet. 

Take, for instance, the 

DRINKING OF COFFEE. 

Here is one authority says "give it the go-by ; " another, 
" avoid tea and coffee ; " another, "take milk instead of tea 
and coffee;" another, on the contrary, conclusively proves 
that its effect is beneficial, a stimulus to the cerebellum, a pre- 
ventive of disintegration. 

My own experience and observation has led me to the deci- 
sion in favor of coffee, and this decision has been reached after 
many years and various forms of experiment. 

This experience, briefly stated, may be of interest to those 
who are seeking the best means of securing and retaining 
health ; health of body, health of mind. 

First — For two years I used no licjuid except cold water, 
drinking freely at my meals, as well as at all times when 
thirsty. I was in perfect health, but, being of a plethoric 
nature, the result was an unusual flushed condition and appear- 
ance of the face, in consequence of the blood being forced, to 
an unusual and unnatural degree, to the capillaries of the face. 

Second — For another prolonged season I drank nothing 
whatever at my meals. I found this plan most admirable, as 
far as digestion was concerned, as all food was so thoroughly 
masticated that the salivary glands performed their function as 
nature intended. But, alas, there was a drawback to this 
method. I drank more than the usual amount of water between 



THE CARE OK THE BODY. 35 

meals, especially during the summer, whereas, when I drank 
coffee, I drank but little water between meals. 

Being obliged to sample all kinds of water (traveling about 
ten thousand miles each year during the lecture season), I soon 
gave up the cherished idea of perfect digestion by the non- 
drinking habit during meals. 

T/iird — I again betook myself to my cups (coffee cups). Oh, 
how good it tasted ! What a delicious aroma ! How did I 
ever give it up! Wait, and you shall know koto and why and 
all the rest. My experience was that of thousands of men and 
women (coffee drinkers) of the present day. In the course of 
a few weeks or months I heard from the coffee in the way of a 
bilious attack ; the liver and I had a tussle, but as I was of 
unusual strength, no ill effects came, yet I was obliged to com- 
promise with the liver by a letting up on the coffee a few days 
(removing the cause), and then all was well. Of course, the 
same cause again continued would produce a like effect, con- 
sequently a recurrence of the disorder was felt at almost legu- 
lar intervals. 

Fourth — I substituted milk, both hot and cold, but the liver 
said if you knew whence that came, what it contains, the 
hands through which it has passed, you wouldn't abuse me by 
asking me to filter that three times a day; no, you wouldn't. 

And so I didn't. I had but little trouble with the hot milk, 
but a little was more than I wanted. The drinking of milk, 
however, gave me not only trouble but, I am thankful to say, 
gave me a thought of no little import. I acted upon it. 

fifth {iind last) — I solved the problem. The difficulty was 
not with the coffee and my liver, but with the coffee and the 
cream ; i. e., cream on the bill of fare. I discovered that the 
caffein and the milk had no affinity for each other. The com- 
bination forms an indigestible substance against which the 
stomach rebels and a leathery-like substance that puts the liver 
to the severest test. Therefore, I resolved to try the coffee 
without the cream. Eureka! The effect has been perfectly 
satisfactory to my stomach, to my liver ; in fact, to my entire 
system, to the mental as well as to the physical organism. 



36 THE CAKE OF THE BODY. 

By taking one cup of coffee (without cream) at each meal — 
not washing down the food — I find that I require but little 
water at or between meals, quite an item to any one whose 
tendency is to corpulency. 

It is said that the body requires 72 ounces of water daily (35 
ounces in the food material and 37 ounces as drink). 

I always take a glass of water in the morning before break- 
fast, another at night before retiring, and always on awakening 
from my siesta, my afternoon nap of fifteen minutes ; this is 
the little sleep while sitting, "Sleeping at Will," as I term it 
elsewhere in this volume. 

DRINKING WATER. 
By Dr. Leuf. 

"A goblet of water taken before lireakfast does several 
things. 

''First — It passes through the stomach into the small intes- 
tines in a continuous and uninterrupted flow. 

"Second — It partly distends the stomach, stretching and to 
some extent obliterating the rugce. 

"Third — It thins and washes out into the food passage most 
of the tenacious mucus. 

"Fourth — It increases the fullness of the capillaries of the 
stomach ; directly, if the water is warm ; indirectly, in a reac- 
tionary way, if the water is cold. 

"Fifth — It causes peristalsis of the whole alimentary canal, 
wakes it up and gives it a morning's exercise and washing. 

" The beneficial effects of a drink of water before breakfast 
may account for the desire for water at this time of the day, 
particularly on arising. IIow often when we are hungry (when 
the stomach is tubular and filled with mucus) we find that we 
desire a drink before beginning to eat. 

" Moderately cold water taken into the stomach chills 
locally ; it stimulates to contraction and produces a reaction. 
A warm, healthy glow succeeds the contraction due to the cold. 
The clean and hyperiemic mucus membrane is in excellent 



THE CARE OK IHE BODY. 37 

condition to receive food wliicli now comes in direct contact 
with tlie bare gastric wall. 

"Tlie reflexes act to best advantage; a copious flow of di- 
gestive juice is the result; and the food, not being covered 
witli mucus, digestion is easy and rapid, for it takes place 
under the most favorable conditions and in a minimum time. 

"The following is a brief summary of the major points I 
have sought to bring out: 

''First — The position of the stomach is more nearly vertical 
tlian horizontal. 

'•St-cond — An empty stomach, if in good tone, is always 
tubular. 

" Tliird — A tubular stomach should be the rule on rising. 

''Four/h — Non-irritating liquids pass directly through the 
tubular stomach. 

"Fifth — They do likewise if the stomach contains food, but 
in such cases the liquids pass along the lesser curvature. 

"■Sixth — The morning mucus contained in the stomach hinders 
or retards digestion. 

"Seventh — Water drank before meals dilutes and washes out 
this mucus, stimulates the gastro-enteric tract to peristalsis, 
and causes hypergemia of its lining memljrane, thus greatly 
aiding digestion as well as elimination. 

"Eighth — Cold water should be used by those who have the 
power to react; ivarm or hot water by others. 

"A'inth — Salt added to the water is very beneficial in pre- 
venting the formation of unabsorbable parapeptone. 

" Tenth — It is perfectly proper to drink water before, during 
and after meals." 

OPINIONS DIFFER — COLD DRINKS. 

Dr. C. Wesley Emerson says: "Never drink milk when it 
is cold, G'A/ drink of ««i' kind should never be taken with 
meals, nor within a half an hour before or in less than an hour 
after meals. 

" The gastric juice ceases to flow when the temperature of 
the stomach is below 98° Fahrenheit." 



38 THE CARE OF THE BODY. 

Here are two opinions diametrically opposed. The former 
stipulates certain conditions under which moderately cold water 
may be taken with impunity; in fact, with excellent results; 
while the latter believes it to be wholly detrimental under all 
conditions. Both cannot be right. How shall we decide ? I 
can testify to the correctness of the former, especially in the 
use of cold water before meals, or even during or immediately 
after. Dr. Emerson is wrong in not making a distinction be- 
tween the stomach that has the power to react, and the weak 
stomach that needs the warm or hot water, as spoken of by 
Dr. Leuf. 

The strong and well-conditioned stomach will, by its reac- 
tion, bring about the desired temperature of 98° Fahrenheit. 

The same principle applies to bathing. With persons with 
low vitality a cold-water bath might prove not only detrimen- 
tal but fatal; but with one of sufficient vitality, the best of 
results are obtained. As with the body, so with the stomach; 
it depends upon one's vitality. Again, I say, each one should 
be his own physician. 

NUTRITION. 

I think it is perfectly safe to say that not only a majority, 
but a large majority of persons have little or no knowledge of 
the nutritious principles of food, and fewer still who know how 
the food nourishes the body. 

More than half the ills that flesh is heir to would disappear 
if the knowledge were more general, or I should say, perhaps, 
if that knowledge were made practical. Theoretical knowl- 
edge of itself counts for little. Were it otherwise, the theor- 
etical knowledge of the effect of stimulants, narcotics, tobacco, 
etc., that is now possessed by the students of the public 
schools would, of itself, save thousands every year from an 
untimely grave. 

One day, in the Smithsonian Institution, of Washington, 
D. C, my attention was arrested by a number of placards in 



THE CARE OK IIIE BuUY. 39 

one of the cases. On these were tabulated the various nutri- 
ents and how they are used by tlie body. 

I was so pleased by the unique arrangement and concentrated 
information that I was not at rest until I had obtained a copy 
from the physician who placed them there. 

I herewith present the tables hoping that the reader may 
find them as interesting and instructive as I did. 

HOW FOOIK NOURISHES THE BODY. 

Food supplies the wants of our bodies in four ways: 

Food j I. The materials of which the body is made. 

Furnishes: \ 2. The materials to repair the waste of the body: 

^ , . J i !>• To produce heat to keep it warm. 

Food IS consumed \ 

■ ^T D J -l 4- To produce muscular and intellectual 
m the Body: \-^v 

\ strength, 

HOW THESE NUTRIENTS ARE USED IN THE BODY. 

f forms the basis of blood, muscle, sinew, bone, 
The \ skin, etc. 
Protein "1 is changed into fats and carbohydrates. 
I is consumed for fuel. 

„ „ ( are stored in the body as fat. 
The Falsi w f , 

( are consumed for fuel. 

The j are changed into fat. 

Carbohydrates \ are consumed for fuel. 

The protein, fats and carbohydrates all furnish warmth and 
strength, but protein alone forms the basis of blood, muscle, 
sinew, etc. 

Accordingly, since the protein can do for us what the others 
do, and has, besides, a duty of its own which the others can- 
not perform, it is the most important of the nutrients. Protein 
is, also, the most costly of the food ingredients. 

A day's FOOD AND HOW IT IS USED — DAILY INCOME AND 
EXPENDITURE OF THE HUMAN BODY. 

The body receives food, drink and oxygen, which constitute 
its income. Part of this material is transposed into flesh, fat, 
bone and other tissue of the body. The remainder, together 



40 



THE CARE OF THE BODY. 



with the tissue worn out by use is transformed into urea, car- 
bonic acid, water, etc. These products are given off from the 
body, and constitute its expenditure. 

DAILY INCOME. 

It has been estimated that a man doing moderate work, to 
keep his body well nourished, requires about the equivalents 
of the following nutritive substances (nutrients) and water: 
Ntitrients and Water in Food for a Day. 
Protein, . . . . . . 4.2 ounces. 



Fats, . . . . 

Carbohydrates, 
Mineral matters. 
Water in food and drink, 



2.0 ounces. 
17.6 ounces. 

0.8 ounces. 
71.4 ounces. 



96 ounces^6 pounds. 
These substances are contained in the following food mater- 
ials, which would, therefore, suffice fcr a day's nourishment: 
Food Ration for a Day. 
Beefsteak, lean and free from all bone, . 8 ounces. 
Bread, . . . . . • .20 ounces. 

Potatoes, ....... 30 ounces. 

Butter, ....... I ounce. 

Water, ....... 37 ounces. 



96 ounces. 

Thus we have 96 ounces, or 6 pounds. 

With the foregoing nutrients about 30 ounces of oxygen 
would be needed during the twenty-four hours. This is sup- 
plied by the air inhaled through the lungs. The food, drink 
and oxygen thus taken into the body constitute the income. 

DAILY EXPENDITURE. 

A small part of the food passes through the body tindigested. 
Most of it is digested, taken into the blood and distributed 
through the body, where a portion is used to build up and 
repair the muscles, fat, bones and other tissues which are being 
constantly worn out by use. The remainder unites with the 
inhaled oxygen, produces heat and strength, and is, at the 
same time, changed to urea, carbonic acid and water. The 



THE CARE OK THE BODY. 



41 



worn out portions of the tissues are changed into tlie same sub- 
stances. The urea is given off by the kidneys; the carbonic 
acid by the lungs and skin, and the water by the kidneys, 
lungs and skin. Since the tissues are made up of the food, 
practically all of the digested protein, fats and carbohydrates 
leave the body finally as urea, carbonic acid and water. 

Materials Produced from a Day's Ration. 
Urea, ....... 1. 2 ounces. 



Carbonic Acid, 
Water formed in body, 
Water from food and drink 
Mineral matter (digested). 
Undigested matter,. 



38.8 ounces. 

12.7 ounces. 

71.4 ounces. 

.7 ounces. 

1.4 ounces. 



126.2 ounces. 

Expenditure. 

Ounces. 

Urea, 1.2 

Carbonic acid, . . . 38.8 

Water 84.1 

Mineral matter (digested), 0.7 
Undigested matter, . . 1.4 



The daily l)alance will thus be: 

Income. 

Ounces. 

Protein 4.2 

Fats, 2.0 

Carbohydrates, . . . 17.6 
Mineral matters, . . . 0.8 
Water of food and drink, 71.4 

O.xygen 30.2 

Total E.xpenditure, 126.2 
Total Income, 126. 2 

Thus we have the three important items: 

First — A day's ration. 

Second — The materials that make up a day's ration. 

Third — The materials of a day's expenditure. 

A day's ration is intended to indicate the quantity of differ- 
ent foods used together required daily to maintain the body 
without loss or gain of flesh or fat, while performing a moder- 
ate amount of work. 

The quantities of the different nutrients required are : 
Protein compounds, known as flesh-formers, such 

as the lean part of meat and gluten of wheat, . 4.2 ounces 
Fats, such sa butter, meat, fat and the oily matters 

of wheat, ........ 2.0 ounces 

Carbohydrates, such as starch and sugar, . . 17.6 ounces 



23.8 ounces 



42 



THE CARE OF THE BODY. 



These quantities may be supplied by different combinations 
of foods, affording gieat or less variety in diet, as may be seen 
from the two rations in the following table : 

RATION NO. I. 



Food Materials. 


Nutritive Ingredients in Food 
Materials. 


Kinds. 


Amounts. 


Protein. 


Fats. 


Carbohydrates. 


Beefsteak .. . 
"White bread. 
Potatoes .... 
Butter 


8.0 ounces 
20.0 ounces 
30.0 ounces 

1.0 ounces 


1. 9 ounces 

1.8 ounces 

6 ounces 

— ounces 


.7 ounces 
.4 ounces 
— ounces 
.9 ounces 


ounces 

II. I ounces 
6.5 ounces 
ounces 


Total 


59.0 ounces 


4.3 ounces 


2 ounces 


17.6 ounces 



RATION NO. 2. 



Beefsteak ... 


8.0 ounces 


1.9 ounces 


.7 ounces 


— ounces 


Wheat bread. 


16.0 ounces 


1.4 ounces 


.3 ounces 


8.9 ounces 


Potatoes .... 


32.0 ounces 


.6 ounces 


- ounces 


7.0 ounces 


Cabbage .... 


6.0 ounces 


.1 ounces 


- ounces 


.4 ounces 


Milk 


4.0 ounces 


.1 ounces 


.1 ounces 


.2 ounces 


Butter 


1.0 ounces 


— ounces 


.g ounces 


— ounces 


Sugar 


1.0 ounces 


— ounces 


— ounces 


1.0 ounces 


Total 


68 ounces 


4.1 ounces 


2 ounces 


17.5 ounces 



DAILY INCOME OF THE HUMAN BODY — CONSTITUENTS OF A 

day's rations — BEEFSTEAK OF A DAY'S 

RATION — 8 OUNCES. 

The principal nutrients of meat are protein and fat. The 
composition of a round steak of beef, free from bone, is as 
follows : 

Nut7'ie7tts. 

Protein, chiefly myosin and syntonin, 1.9 ounces. 

Fats, . . . . . . . 0.7 ounces. 

Mineral matters, . . . . o.i ounces. 

Water, 5-3 ounces. 



POTATOES OF A DAY'S RATI0N= 



8 ounces. 

=30 OUNCES. 



The principal nutrients of potatoes are carbohydrates (mostly 
starch), the protein being even smaller than in bread. 



THE CARE OF THE BODY. 43 

A'titritnts. 
Protein, ...... 0.6 ounces. 

Fat (oily matters), .... o.i ounces. 

Carbohydrates, . . . . 6.5 ounces. 

Mineral matters, .... 0.3 ounces. 

Water, . . . . . .22.5 ounces, 

30 ounces. 

BREAD OF A DAY'S RATI0N=20 OUNCES. 

The principal nutrients of bread are carbohydrates (starch 
and sugar). The composition of wheat bread of good quality 
is as follows : 

Afiitrit'nls. 
Protein (gluten), . . . . i.S ounces. 

Fat (oily matters), .... 0.4 ounces. 

Carbohydrates, . . . . .11.1 ounces. 

Mineral matters, .... 0.2 ounces. 

Water, . . . . . . 6.5 ounces. 

20 ounces. 

In comparing the analyses of bread and potatoes with refer- 
ence to their nutritive qualities, it should be observed that the 
quantity of water in potatoes is more than double that in bread. 

Thirty ounces of potatoes is more than would ordinarily be 
eaten in one day, since an ordinary diet would include a 
greater variety of food than the ration represented. 

BUTTER OF A DAY'S RATI0N=I OUNCE. 

Tlie nutritive value of butter is due to the fats it contains. 

.Vtilrii-ii/s. 
Fats, ....... 0.9 ounces. 

Water and salt, . . . . o.r ounces. 

I ounce. 

WATER OF A IMy's RATI0N=37 OUNCES. 

This quantity represents the water recjuired in one day in 
addition to that contained in the other articles of food included 
in the rations shown. 

The quantity of water iu the other constituents of Ration 
No. I is about 35 ounces, composing one-third of the weight 
of bread and three-fourths of the weight of potatoes and meat. 



44 THE CARE OF THE BODY. 

Assuming the daily requirement to be 72 ounces (4| pounds), 
37 ounces of this amount would be required for drink. 

PROTEIN OF DAILY INCOME=4.2 OUNCES. 

Protein is the name applied to various nitrogenized com- 
pounds derived from vegetables and animal foods, including 
albumenoids, gelatinoids, etc. 

Owing to their peculiar use they are known as the Jfesh- 
formers. The quantity required each day is 4.2 ounces. 

Average Composition of Proteids. 

In 100 Parts. 
Carbon, ....... 53-0 

Hydrogen, ....... 7.0 

Oxygen, etc., ...... 24.0 

Nitrogen, ....... 16.0 



100 
The protein compounds, including albumen of eggs, casein 
(curd) of milk, fibrin of blood, myosin of muscle, geletin of 
bone and sinews, gluten of wheat and other like compounds, 
are the only constituents of food that form the flesh of the 
body. They are also transformed into fats and carbohydrates, 
and are consumed to yield heat to keep the body warm, and 
muscular force to do its work. In thus contributing to the 
nourishment of the body they are broken up into urea, carbonic 
acid and water; all of which are excreted. 

CARBOHYDRATES OF DAILY INCOME=I7.6 OUNCES. 

Carbohydrates are compounds of carbon, hydrogen and 
oxygen, derived mostly from vegetable foods, including sugars, 
starch, dextrine, glycogen, etc. 

Average Composition of Carbohydrates. 

In 100 Parts. 
Carbon, ....... 44-0 

Hydrogen, ....... 6.0 

Oxygen, 50.0 



100 
The carbohydrates are transformed into fat in the body, but 
they chiefly furnish fuel to produce heat and muscular energy, 
being converted into carbonic acid and water. 



THE CARE OF THE BODY. 45 

FAT OF DAILY INCOME=2 OUNCES. 

Tlie quantity of fat shown represents the amount required in 
the food each day, which is partly supplied by the butter used, 
and partly by the oily constituents of vegetable products and 
meat fats. 

A veragc Compositioti of Fats, 

In 100 Parts. 
Carbon, ....,,. 76.5 

Oxygen, ....... 12.0 

Hydrogen, . . . . . . . 11.5 



100 
Some of the fat taken witli the food is stored in the body. 
The remainder, with some of llie body-fat, is used as fuel to 
produce heat, being transformed into carbonic acid and water. 

WATER OF DAILY IN'COME^4^ POUNDS. 

This quantity includes the total amount of water required 
each day, which is partly furnished as a constituent of the food 
and partly 'used as drink. 

Quantity in the food, • ... 35 ounces. 

Quantity used as drink, ... 37 ounces. 



72 ounces. 

OXYOEN OF DAILY INCOME = 30.2 OUNCES. 

The total (piantity of this gas (30.2 ounces) is 159 gallons. 
The quantity shown is only one-hundrdth of that amount, or 
three-tenths of an ounce. This oxygen is obtained from the 
air, one-fifth of which is oxygen. 

The oxygen is taken into the lungs and brought in contact 
with the blood, by which a portion is dissolved and distributed 
through the body. It is thus brought in contact with the 
digested food and with the tissue in various parts of the body, 
and combines w illi the carbon and hydrogen, forming carbonic 
acid and water, thus generating heat and muscular energy. 

MINERAL MATTERS OF DAILY INC0ME=0.8 OUNCES. 

The mineral matters, consisting of common salt, phosphates 
of potassium and sodium, and various other compounds, form a 
small but imporfant ingredient of blood. 



46 THE CARE OF THE BODY. 

Pound Loaf of Bread. 
The average composition of wheat bread is: 

Water, . . , . . . 5.2 ounces. 

Protein (gluten, albumen, etc.), . . 1.4 ounces. 

Fats (oily matters), .... 0.3 ounces. 

Carbohydrates (chiefly starch), . . 8.9 ounces. 

Mineral salts, . . . . . 0.2 ounces. 



16 ounces. 
I am quite sure that tlie foregoing tables of daily food 
income and expenditure will be of interest, and that the result 
of the knowledge gained will create a desire for more general 
information concerning the //vc-^i^jt'j- of nutrition; hence I give, 
herewith, two authorities on this interesting subject. Both 
contain substantially the same thought, but it is interesting to 
note the different methods of expression. 

PROCESSES OF NUTRITION. 
Dr. Wm. Hammond. 

"The law of nutrition depends upon the fact that fluids can 
pass through a membrane. All nutrition depends upon this 
law. 

" The fluid reduced to a semi-fluid condition passes into the 
intestines and the 1 quid portions pass through the membraneous 
\\alls of the blood vessels supplying the intestines, and thus 
nutrition takes place; the blood receiving the solution of the 
food we have eaten. Some of the solution enters the blood by 
a larger channel, but the process of nutrition everywhere 
throughout the body depends upon the same law. The blood 
carries to every organ and to every portion of the body those 
substances which are required for its nutrition. 

"Organic beings possess the power of assimilating from the 
nutritious matters that they absorb, the peculiar pabulum 
which each organ of the body demands for its development 
and sustenance. 

" The brain, for instance, selects that part which it requires; 
the heart, the material necessary for its growth and preserva- 
tion; the same with the liver, the lungs, the muscles and the 
various other organs of the body. 



THE CARE OF THE BODY. 47 

" No mistake is ever cominitlecl. The brain never takes liver 
nutriment, nor the liver brain nutriment, but each selects 
that which it requires. There are, however, diseased condi- 
tions of the various organs, in which the power is lost or im- 
paired and, as a consequence, disturbance of function or even 
death itself is the result. 

"The brain is well supplied with blood vessels, but its activity 
is greater during working moments. In sleep, the circulation 
is diminished. Nutrition continues during sleep or waking 
moments. Thought requires supply just as much as motion of 
muscles. Action, whether of thought or organic life, results 
in the consumption of tissue. The tissue consumed must be 
replaced by those substances required for normal or healthful 
support. 

" If we give the brain improper food, either anaemia must 
result or the other organs must supply the demand at their 
own cost. 

"The student denying himself sufficient food, first becomes 
weak in body, until, at last, if the nervous system gives way 
from want of sufficient food and suitable nutriment, serious 
systemic disturbances result. 

" The muscles require certain substances for their nutrition, 
just as the brain and other portions of the nervous system 
appropriate from the blood channels the substance they require. 

"The popular idea fails to recognize this fact, and the neces- 
sity for a sufficient blood circulation is lost sight of or forgot- 
ten. We meet with people every day who are ignorant of the 
necessity for a liberal blood supply. They do not know that 
every organ requires a certain amount of special nutrition. 
Their idea of eating is to gratify the appetite, not to replenish 
the system." 

PROCESSES OF NUTRITION. 

J. S. Loveland. 

"Food taken into the mouth is masticated by the teeth and 

its comminution assisted by the saliva. On being conveyed to 

the stomach it is mixed with the gastric juice secreted liy the 

stomach. Aftor being rolled over and churned awhile in the 



48 THE CARK OK THE BODY. 

Stomach, so as to more completely separate the particles and 
effect chemical changes, it passes through the pyloric orifice 
into the first of the small intestines, where it soon meets 
another fluid (the bile from the liver), an indispensable agent 
in digestion. Farther on, the pancreatic fluid completes the 
process and prepares the digested aliment to be absorbed by 
the secreting vessels, and through the left subclavian vein 
emptied into the general blood circulation. We can then 
follow it through the heart and lungs back to the heart again 
and through all parts of the body, furnishing the means to 
build up the waste places of this wondrous Zion. 

" Of the food taken, quite a portion is waste material, which 
is rejected from the system through the intestines, one of the 
excretory agencies. 

"The nose, as well as the mouth, is one of the apertures 
through which we receive food, for air is as real food as beef- 
steak, the lungs being stomach for air food. 

" Now, in the many processes referred to there is continuous 
chemical formation, action and reaction. The liver secretes 
its special agent, as does the pancreas and the salivary glands, 
all indispensable agents in the piocess of digestion. 

" Trace this process all through, and anyone can see that 
harmony of action in the living machine is dependent upon 
many, very many, contingencies. There must be sufficiency 
of food, both solid and air, and the material must be good or 
the perfection of the process will be impaired, and impairment ' 
of the process will sooner or later produce injury to the organs. 

" I have referred to but one of the excretory organs, the skin 
is another. When the skin is in a healthy condition it carries 
off several pounds of waste matter every day. The lungs 
secrete carbon from the blood and expel it into the air. The 
kidneys eliminate a large amount of waste and poisonous 
material. Any failure on the part of any of these organs to 
perform their appropriate functions will result in a poison 
being left in the organism. 

"All positive disease is the result of some specific poison in 
the animal organism. This poison may be created by chemi- 



THE CARE OF THE BODY. 49 

cal action in the system ; it may be inhaled from the atmos- 
phere or inoculated like the sting of a serpent. The possibility 
of cure depends upon the power of the organs to eliminate the 
poison." 

This last clause, to my thinking, strikes Ihe very keynote to 
the needs of thorough and intelligent physical training. If one 
keeps up his vitality and thus avoids the negative condition of 
the body, disease cannot readily lay hold upon him. In the 
very face of these many germs of disease — even la grippe — one 
in good vital condition can say, and confidently say : "I defy 
you to do me harm. I have no fear of you, for I have no con- 
genial soil upon which you may lodge and develop." 

To better impress my belief, I cite an eminent authority on 
this subject. 

GERMS OF DISEASE. 
Dr. H. C. Stickney. 

" La grippe and cholera are due to the presence of a microbe. 
Medical men are striving to destroy this micro-organism l:)y 
means of powerful drugs. Too often the patient and the 
microbe meet a common fate. 

"A perfectly healthy individual need have no fear of 
microbes. If the system is in proper condition the microbes 
will keep their proper place and do no damage. It is only 
when the constitution is weakened by unhygienic habits that 
the microbe becomes dangerous. They are a conseijuence 
rather than a cause of disease. Were it possible to find a per- 
fectly healthy individual, that person could walk unharmed 
amid contagious diseases. He would be invulnerable to 
smallpox, scarlet fever, diphtheria, la grippe, etc. 

" False experiments lead to false conclusions. In many of 
the so-called physiological laboratories (where everthing is 
studied except physiology), pathological or diseased conditions 
are induced in the animals experimented upon, and these 
results are made the basis for treating disease. 

"A healthy animal may, with impunity, eat the tubercle 

, bacili, drink them, breathe them, sleep among them and escape 

tuberculosis. It is only when pathological conditions are 



50 THE CAKE OF THE BODY. 

induced, the laws of nature violated, the vitality tveakened, 
that tuberculosis results from the introduction of the bacili. 

"In full accord with this thought, Dr. F. R. Eversole claims 
that people with healthy stomachs need have no fear of 
cholera. The secretions of a healthy subject will kill tlie 
germs ere they can reach the blood. Physicians have proved 
by experiment that the cholera germ may be fed to a horse or 
rabbit with impunity, but if hypodermically introduced into 
the same animals, cholera will ensue." 

DISEASES PECULIAR TO CHILDREN. 

Dr. Rufus K. Noyes, in "Living Issues," touches a chord 
tliat should find a response in the heart of every parent. It 
may have much to do in uprooting many false notions every- 
where prevalent. 

"The impression held by many intelligent people that chil- 
dren must have scarlet fever, measles, mumps, whooping 
cough and the like, and, that these being inevitable, the sooner 
they have them and are done with it the better, is not only 
false, but is a dangerous belief as well. In the first place, 
there is no more necessity for a child to have scarlet fever than 
for an adult to have typhoid fever. Both are preventable, and 
they are preventable by hygiene and by careful, liealthful and 
intelligent living. In the second place, the longer we shield 
the child from these diseases, the less likely will they prove 
fatal ; that is to say, with every year added to the age of tlie 
child, the liability to these diseases becomes less, while, at the 
same time, the ability to successfully overcome them (sliould 
they occur) becomes greater. 

" Knowing, as we do, that the majority of children die during 
the first years of their existence, and that they die of diseases 
that are now regarded as preventable, it becomes our very 
great duty to study and think and learn all we ca,n of physiol- 
ogy, biology, sanitation and hygiene, for it is this kind of 
knowledge that we seek for the secret of health and longevity, 
as well as the secret whereby diseases are escaped." 

The foregoing is surely wholesome doctrine, if fr'im no 



THE CARE OF THE BODY. 5I 

Other cause than that arising from the fact that "prevention is 
better than cure." 

The coming physician is he who gives advice and prevents, 
rather than he who gives medicine and cures. The latter is 
and probably always will be essential, for people are and 
always will be careless, negligent, foolish, but by and by that 
class (the latter) will be in the minority. 

DIGESTION. 

Not only is it well to be more or less familiar with the laws 
of hygiene in order to prevent disease ; with facts concerning 
the amount and kind of food needed to produce the best 
results, and with the various processes of nutrition, but to 
guard with zealous care the digestive apparatus. Not only 
should we possess the knowledge, but we should make an 
intelligent use thereof. 

Do not engage in any kind of mental or physical work 
directly after a hearty meal, for in so doing the blood is drawn 
to the active portions, thus depriving the stomach of the needed 
supply for perfect digestion. Do not eat when tired. 

Keep the bowels open, for if this is not done a part of the 
contents are absorbed into the blood and act as poison upon 
the brain and the whole nervous system, and this deranges 
digestion. The same poison makes a man's mind dull and 
heavy if he is constipated or costive. 

A noted French physician recently tested the requirements 
of the stomach as regards digestion. He conclusively proved 
that comparative rest following a hearty meal is positively 
essential for perfect digestion. 

He secured two dogs of as nearly the same age and condi- 
tion as it was possible for him to find. After feeding them a 
hearty meal, the same amount to each, he shut one of them in 
a room, but took the other to follow his buggy for a two hours' 
jaunt. 

When he returned to his home he chloroformed both dogs 
and immediately examined the stomach of each. 

In the stomach of the dog left in the house not a particle of 
the food remained, whereas, in the stomach of the dog that 



52 THE CARK OF THE BODY. 

followed the buggy, all the food remained as it had entered, 
thus showing perfect digestion in the former as a result of 
rest, and non-digestion in the latter in consequence of over- 
activity. 

I wish also to impress the fact that, as a promoter of good 
digestion, we should cultivate agreeableness at the table. 
Avoid any unpleasantness there — avoid it anywhere. It is a 
promoter of indigestion, and indigestion is a promoter of ene- 
mies, quarrels and sometimes of crime. 

TIME REQUIRED FOR DIGESTING FOOD. 

Food. How Cooked. h.m. 

Apples, sour, hard Raw 2.50 

Apples, sweet, mellow Raw 1..30 

Bass, striped Broiled 3.00 

Beans, pod Boiled 2.30 

Beans and green corn Boiled 3.45 

Beef Fried 4.00 

Beefsteak Broiled 3.00 

Beef, fresh, lean, dry Roasted 3 30 

Beef, fresh, lean, rare Roasted 3.00 

Beets Boiled 3.45 

Bread, corn Baked 3.15 

Bread, wheat, fresh Baked 1.30 

Cabbage Raw 2.30 

Cabbage, with vinegar Raw 2.00 

Cabbage Boiled 4..30 

Carrot, orange Boiled 3.13 

Catfish Fried ,3..S0 

Cheese, old, strong Raw 3.30 

Chicken, full grown Fricasseed 2.45 

Codfish , cured dry Boiled , 2.00 

Custard Baked 2.45 

Duck, tame Roasted 4.00 

Duck, wild Roasted 4.30 

Eggs, fresh Raw 2.00 

Eggs, Iresh '. Scrambled 1.30 

Eggs, fresh Roasted 2.15 

Eggs, fresh Soft boiled 3.00 

Eggs, fresh Hard boi led 3..30 

Eggs, fresh Fried 3.30 

Fowls, domestic Roasted 4.00 

Hashed meat and vegetables Warmed 2. 30 

Lamb, fresh Broiled 2.30 

Milk Boiled 2.00 

Milk Raw 2.15 

Mutton, fresh Broiled 3.00 

Oysters, fresh Raw 2.55 

Oysters, fresh Roasted 3.15 

Oysters, fresh Stewed 3. .SO 

Parsnips Boiled 2.30 

Pork, steak Broiled 3.15 

Pork, fat and lean Roasted 5.15 

Pork, recently salted Stewed 3.00 



THE CARE OF THE BODY. 53 

Food. How Cooked. h.m. 

Pork, recently salted. ,.■.•. Fried ■.•.•■• 4.1.5 

Potatoes, Irish Baked 2.30 

Potatoes, Irish Boiled 3.30 

Salmon, salted Boiled 4.00 

Sausages, fresh Broiled 3 20 

Soup, bean Boiled 3 00 

Soup, chicken Boiled 3.00 

Soup, mutton Boiled 3.30 

Soup, beef, vegetables Boiled 4.00 

Trout, salmon, fresh Boiled ].30 

Turkey, domesticated Roasted "30 

Veal, fresh Boiled 4.00 

Veal, fresh Fried 4.30 

WATER, Ml'.SCLE, HKAT AND F.Vr PROPERTIE.S OF FOOD. 

Heat and F"at 

100 Parts of Each. Water, etc. Muscle Making. Making. 

Apples 81.0 5.0 10.0 

Barley 14.0 15.0 68.8 

Beans 14.8 24.0 57.7 

Beef .'iO.O 1.5.0 30.0 

Buckwheat 14.2 8.G 75.4 

Butter All 

Cabbage 00.0 4.0 5.0 

Cheese 10.0 6.5.0 19.0 

Chicken 46.0 18.0 32.0 

Corn 14.0 IJ.O 73.0 

Cucumbers \ 97.0 1.5 1.0 

Eggs, white of 53.0 17.0 None 

Eggs, yolk of 79.0 1.5.0 27.0 

Lamb 50.5 11.0 35.0 

Milk— cow's 86.0 5.0 8.0 

Mutton 44.0 12.5 ' 40.0 

Oats 13.6 17.0 06.4 

Peas 14.0 23.4 60.0 

Pork ; 38.5 10.0 50.0 

Potatoes 7.5.2 1.4 22.5 

Rice 13.5 6.5 79.5 

Turnips 94.4 1.1 4.0 

Veal (J8.5 10.1 . 16.5 

Wheat 14.0 14.6 69.4 

DIETING, 

Do I believe in it ? On general principles, no. Again aiul 
again, I say, every one should be his own physician. 

In certain ailments dieting may prove beneficial. If one is 
troubled with indigestion, dieting will aid nature in securing 
the necessary equilibrium; but if one is troubled with an undue 
accumulation of fat, dieting will not remove, although it may 
prevent further accumulation. Exercise should be taken to 
burn out the adipose tissue; local treatment is necessary, in a 
great degree, even to do this. 



54 THE CARE OF THE BODY. 

If one attempts to remove undue obesity by dieting, he must 
make an heroic effort, an effort that brings him well-nigh the 
point of starvation; even then he must face the fact that the 
same cause will produce the same effect. Articles of diet that 
make fat are needed, but the fat should be consumed by the 
body instead of allowing it to accumulate. About two ounces 
are needed daily as fuel to produce heat. Some of this is 
stored in the body; the remainder, with some of the body fat, 
after being used as fuel to produce heat, is transformed into 
carbonic acid and water. 

If, by dieting, one means intelligent eating, then, by all odds, 
I am in favor of dieting; not so much that such and such food 
does not agree with one, but that such and such food has no 
nutritive power. 'Twere much better to get the system in 
such a condition — by proper physical exercise — that all good, 
wholesome food agrees with it, and then eat only such food. 

It should also be observed that the same articles of diet do 
not have the same effect on all persons. For instance, fat- 
producing foods may cause one person to grow very fleshy, 
while another person, though desirous of accumulating flesh, 
may not increase one pound. 

'Twas only a short time ago that an old lady said to me: 
" Well, if butter and sugar and sweet things make me fat, why 
don't they make my husband fat ? We've been sitting at the 
same table for forty years; our tastes are alike, so we both eat 
the same kind of food; but I weigh 240 pounds and he weighs 
only 130 pounds. Guess it isn't in what we eat, do you think 
it is? " 

No; long ago I was convinced it was a matter of constitution. 
Tliis is especially noticeable in the result of drinking water. 
It has been recommended time and again as a flesh-producer. 
Is it ? It depends. Depends on what? On the constitution 
of the person. I have known several cases where one's weight 
has jumped from 140 pounds to 200 pounds and over, by drink- 
ing freely (too freely) of water. I have known many more 
cases where persons weighing from 90 to 100 pounds have 
sighed and sighed in vain for an increase of avordupois, and as 



THE CAKE OF THE BODY. 55 

a means thereto, have drank enough water to float the Great 
Eastern. 

All the water of Niagara would not make some persons fleshy. 
One who is inclined to corpulency is likely to become more so 
by drinking too freely of water, or eating an excess of foods 
containing water. 

The system requires 4| pounds daily; about 35 ounces in the 
food material and 37 ounces in drink; 4^ pounds being about 
4^ pints, according to the old lady's calculation that "a pint's 
a pound, the year round." 

Proper exercise will reduce one's weight; proper exercise 
will increase one's weight. 

MILK. 

Milk of the cow is not natural food for man or woman at 
any stage, surely not at adult age. Its regular use makes 
strong people fat and weak ones bilious and costive. 

The only time that milk contains its full nutritive power is 
while perfectly fresh and warm from the cow ; not only warm, 
for this it may be for several moments, but it should be 98 
degrees Fahrenheit, the same temperature as that required by 
the stomach for perfect digestion. But this degree of heat 
exists only at the time it is received. Within an incredibly 
short time the nutritive principle is lost, never to be regained. 
Heating the milk may bring back the degree of heat, but it 
cannot bring back its degree of strength, yet there is much to 
be gained at times from the drinking of hot milk, not regularly, 
but as some special occasion may demand, such as insomnia, 
for instance. 

ALCOHOLIC DRINKS. 
Dr. Leuf. 
"Almost all alcoholic drinks are nine-tenths carbofi, having 
so little nitrogen that they cannot add one particle of muscular 
strength to the system. 

"A man may feel stronger after taking a drink of spirits, 
h\xi \i \s artificial s\.vex\g\.\\, for when the effect passes away it 
leaves him in a weaker state. 



5b THE CARE OF THE BODY. 

" It may be set down as a safe rule that those substances 
which are not essential to the body as a food or protection are 
more or less pernicious and of little use. Alcohol and malt 
beverages are unnecessary and decidedly harmful, except when 
intelligently and sparingly employed in certain forms of disease. 

" The liver is much affected by alcoholic drinks. The blood 
carries the alcohol directly to it from the stomach. It is at 
first irritated, then congested and inflamed. During this time 
it enlarges, causing tenderness to the right side under the ribs, 
as well as somewhat in front, and because of its enlargement 
it presses upon the stomach and causes that organ to feel 
uncomfortable if it contains much food. At a subsequent 
stage the liver shrinks and becomes hard. In this way it 
constricts the blood vessels passing through it and prevents the 
free passage of blood from the stomach and intestines to the 
heart. The blood is then dammed back into the stomach and 
into the large and small intestines, pancreas and spleen. 
Hemorrhoids result ; eventually there is dropsy, both of the 
feet and the belly, and, at last, death results from a failure of 
the mechanism of the body to work in harmony. Add to all 
this the fact that the higher, or liver, digestion is almost 
destroyed as soon as the liver begins to shrink. 

" The effect of alcohol on the liver alone is enough to deter 
anyone, even the most foolhardy, from persisting in so perni- 
cious a habit, unless he be a veritable slave. 

" While the bad effects of excessive drinking are well known 
to the medical profession, the evil results of vwderate drinking 
are comparatively unknown. 

" The mortality or death rate among moderate drinkers is six 
times as great as among total abstainers. These little nippings 
keep the blood vessels of the brain under constant tension, as 
they do all other parts of the body, but the brain being the 
more sensitive to these conditions, it is one of the easiest to 
give way and deteriorate, often enough to the extent of imbe- 
cility, paresis and paralysis. It also prevents the proper 
oxydation or burning of the tissues of the body, and in that 
way soon leads to diminished strength, poor blood and the 



THE CAKE OF THE BODY. 57 

retention of Ijroken-down, poisonous substances that should he 
eliminated as soon as formed." 

There is no denying the fact that the athlete — the one who, 
under all circumstances, should be cool-headed — should not 
indulge in intoxicants. There can be no sensible argument in 
favor of their regular use. 

'Tis true men have been known to pursue laborious employ- 
ment at long hours, drink whiskey, use tobacco and opium 
every day, and yet live to 80, 90 and even 100 and more years 
of age with little or no sickness, but with one such instance 
thousands perish prematurely. No rule can be established on 
exceptional instances. It can be truly said that inteinperance in 
any form is destructive of health, happiness and morals. 

While dwelling upon those things that are detrimental to 
the highest and best development of the human system and 
especially to that f<2/'<? ^y/Z/t' i^(7^V which is so essential to the 
athlete, I shall ask your attention to, and most careful consid- 
eration of a subject which I sliall endeavor to present without 
bias and witliout trespassing upon individual rights. I desire 
to state facts as regards the effect of tobacco; also furnish 
opinions, /r^ and con, concerning its effects mentally, morally, 
physically. 

EFFECTS OF TOBACCO. 

VARIOUS oriNIONS. 
DR. OLIVER WENDELL HOLMES. 

"Shall we smoke? Certainly not. Smoking is liable to 
injure the sight, to render the nerves unsteady, to enfeeble the 
will and enslave the nature to an imperious habit likely to 
stand in the way of a duty to be performed." 

" SCIENCE." 

" In an experimental observation of 38 boys of all classes of 
society, and of average health, who had been using tobacco for 
periods ranging from two months to two years, 27 showed 
severe injury to the constitution and insufficient growth; 32 



X 



58 THE CARE OF THE BODY. 

showed the existence of irregularities of the heart's action, 
disordered stomach, cough and a craving for alcohol; 13 had 
an intermittency of the pulse, and one had consumption. 

"After they had abandoned the use ©f tobacco, within six 
months one half were free from all their former symptoms, and 
the remainder recovered by the end of a year." 

REV. GEORGE I,. CURTIS, M. D., D. D. 

" The chemical elements of tobacco are decidedly poisonous 
to the human system, for which there are no known antidotes. 
The yfrj/ element is a volatile oil or fat, obtained by distilling 
the smoke of tobacco. It has the odor of tobacco, and when 
inhaled produces the same sensation as smoke. When applied 
to the nose, its pungency causes vomiting; taken internally it 
produces giddiness, nausea and a staggering walk; it is poison. 

The secoHc/ element is a volatile alkali called nicotine; it, 
too, is a deadly poison, next in rank to prussic acid; one drop, 
on the tongue of a dog, will produce death; one drop, evapor- 
ated in a room holding two hundred people, is sufficiently pene- 
trating to drive them out in a few moments. 

" The Mi>^ element is an empyreumatic oil abtained, also, 
by heat. A drop of this poison placed on the tongue of a cat 
will cause horrible agony, convulsions and death in from two 
to four minutes. 

"These three chemical substances are all developed in 
smoking either a cigar or pipe. In the residuum of a pipe 
long used, they exist in a dark brown or tauny mass of offensive 
matter. If you expel a mouthful of tobacco smoke through a 
clean, white handkerchief, you will see, when it passes through 
the fabric, that it makes a black spot. Examine this black 
matter under a microscope of 500 diameters and you will see 
the chrystals of nicotine, the oil globules and the acid. All of 
these enter the mouth with the smoke, and some of it is imme- 
diately absorbed, and other portions of it after a time, and so 
they all enter the circulatory system. 

"The manner in which tobacco is used is not in harmony 
with any of the laws of our being or our health. Chewing and 



THE CARE OF THE liODY. gQ 

then expeciorath7g '\t, contrary to tlie uso rlesigned in the makinc^ 
of our tongue, teeth, lips and palate. It was never intended 
that we should chew substances and then expectorate them. 
Deglutition was designed to follow chewihg. Man is the only 
spitting animal known except the cat, and it does not spit until 
it is mad. 

" Smoking develops the chemical principles of tobacco, all 
of which are rank poisons and extremely dangerous. In 
smoking, the heat passes down too rapidly and causes changes 
which cannot be met by any anti-poisons. It turns the mouth 
(out of which ought to come blessings) into a chemical shop 
where vile things are compounded. 

"The physiological effects of tobacco are destructive of 
health and life. In chewing to\)2^cco, the salivary glands are 
stimulated to undue activity.' In health, these glands secrete 
an average of three pounds every twenty-four hours; but when 
one is chewing tobacco, he secretes from eleven to thirteen 
pounds every twenty-four hours. 

"In chewing tobacco, the glands become enlarged; the 
microscope shows the substance congested, hardened and 
thickened; and the orifices hardened and enlarged by such 
constant stimulation. 

"Give an expert microscopist a section of the parotid gland, 
and he will tell you whether" that person was a tobacco chewer 
or not. Chewing also brings some of the poisons into the 
system by the absorbing vessels of the mouth and throat. These 
injuriously affect both the circulatory and nervous system. 

" A cigar, wet, and laid upon the stomach of a child will 
produce sickness; the skin absorbing the poison of the tobacco. 

"In smoking, the three poisons alluded to, are developed. 
Tobacco, especially smoking, also causes intermittance of 
pulse beats; hence its injury to the heart. 

" I desire also to say a word in regard to 

"THE EFFECT OF TOBACCO ON BRAIN WORKERS. 

" Men cannot be as good students who use tobacco as those 
who abstain. In the medical college of Indiana, during the 



6o THE CARE OF THE BODY. 

year, the students who wholly abstained from tobacco stood in 
their final examination at 87.33, while those who smoked, or 
chewed and smoked, stood at 80.14. 

" Many years ago the Council of Berne, Switzerland, recog- 
nized the principle that 'tobacco is a deadly foe to mind 
development.' In consequence of this they issued an edict 
prohibiting the use of tobacco by youths under fifteen years of 
age. 

"The French Minister of Public Instruction, after classify- 
ing the pupils into smokers and non-smokers, and finding the 
latter to be the better students, prohibited the use of tobacco 
in all the colleges of France." 

DR. DIO LEWIS. 

" Not a man addicted to the use of tobacco has taken the 
honors of Harvard College for the past fifty years, though five 
out of every six students use the weed." (This statement was 
made by Dr. Lewis a short time prior to his death.) 

J. W. LAFLIN, IN NEW YORK SUN. 

" There is no engine of destruction known to humanity to- 
day that is doing more damage than the popular cigarette." 

SHOULD CLERGYMEN SMOKE? 

DISCUSSED BY FAMOUS CLERGYMEN OF TWO CONTINENTS. 

Note. — I am indebted to Mr. Edward W. Bok, editor of the 
Ladies' Home Journal, of Philadelphia, for the following inler- 
esting, surprising and varied opinions. I can but think, as I 
read them: " What a piece of work is man ! " and in this case, 
what a piece of crazy patchwork — mental patchwork. 

DR. TALMAGE ONCE A SMOKER. 

It seems to me that this question of the use of tobacco by 
clergymen is one that every minister should decide for himself. 
I do not, therefore, speak for others, but express only my own 
individual opinion when I say that I believe tobacco to be 
ruinous to one's physical health, whether he be clergy or lay- 
man. It is not a rapid poison. The taste for tobacco may be 



THE CARE OF THE BODY. 6t 

endured for generations, but sooner or later I believe it acts 
disastrously in some way, either to the mind or to the body. 
Nor is this a statement of glittering generalities. I know 
whereof I speak. 

For many years I smoked cigars, but T do not do so now. T 
would not now think of smoking a cigar any more than I would 
drink a vial of laudanum. I came to give up the habit in this 
way : I was living in Syracuse, N. Y., but had just been called 
to Philadelphia. An elder in the Philadelphia church to which 
I had accepted a call offered, as one of the inducements to my 
coming, that he would give me all the cigars I wanted the rest 
of my life free of charge. He was a wholesale tobacconist 
and would have kept his promise. At that time cigars were 
higher in price than they are now, and the offer meant the 
saving of a great deal of money to me. I was then smoking to 
my full capacity, that is, I used as many cigars as health would 
permit. I thought to myself, what would happen if I should 
get them free ? The thought so appalled me that 1 made a 
resolution then and there to stop smoking and never touch 
tobacco again in any manner or form, and from that day to 
this I never have. Now, I would not take up smoking again 
for all the surplus in the treasury. 

As I said before, every clergyman must settle the question 
for himself, according to his own conscience and belief. But, 
as for myself, smoking is utterly out of the question. It is my 
opinion that many clergymen who have on their tombstone 

"DIED IN THE LORD," 
might have for a more appropriate epitaph, 
"KILLED BY TOBACCO." 

Brooklyn. T. DeWitt Talmage. 



HOWARD CROSBY'S VIEWS. 

The question is one for each individual minister to decide. 
Of course, I cannot say whether my brother clergymen should 
or should not use toliacco. It is out of the question for any 
man to dictate in this respect toward another, and, after all, 



62 THE CARE OF THE BODY. 

the question of smoking does not enter into one's moral life. 
Tlie kingdom of God is a kingdom of righteousness and not a 
kingdom of what we eat and drink. 

New York. Howard Crosby 



ROBERT COLLYER ENJOYS HIS CIGAR, 

Should clergymen smoke ? Well, they should if they want 
to. The question of clergymen smoking depends mainly upon 
the cigars they use, in my opinion. If I want to smoke, I do 
smoke, and it is nobody's business except, perhaps, my physi- 
cian's. And I do not think that the use of tobacco has ever 
hurt my health physically, and I much enjoy a good cigar. 
However, I think that the quesiton of clergymen smoking is a 
foolish one. A great trouble with modern society is that we 
are hemmed in and around by too many barriers. The ques- 
tion of clergymen using cigars is not one that can concern the 
church at large or society at large. If a clergyman wants to 
smoke it is nobody's business, so long as he can afford it, pro- 
vided it does not hurt his constitution — and he smokes good 
cigars. I enjoy good cigars and intend to smoke them as often 
as I please. However, if the use of tobacco affected my 
health, of course I would drop cigars instantly. 

New York. Robert Collyer. 



DR. FURNESS, AT EIGHTY-EIGHT, STILL SMOKES. 

I have been a smoker from my youth up. It has not pre- 
vented me from reaching my 88th year without any of the 
usual infirmities of old age, save a certain stiffness in stooping 
to pick up a pin. It is said that smoking leads to drinking. I 
tliink it is a mistake. It takes tlie place of drinking. Were 
smoking abolished, I believe there would be ten drunkards 
where now there is only one. I have no faith in doing things 
for example's sake. They must be done for their own sake; 
then, only, is the example good and influential. 

Philadelphia. William Henry Furness. 



THE CARE OF THE BODY. 63 

HEBER NEWTON IS PREJUDICED. 

I fear that my judgment concerning the use of tobacco by 
clergymen is not a disinterested one. I am one of that by no 
means inconsiderable number of unfortunates, if not guilty- 
beings, who cannot smoke themselves and cannot endure the 
smoke of others, and are always in a fix between their courtesy 
to smokers and their regard for their own wretched nerves. 
To me, thus prejudiced, perhaps, the case is a clear one. The> 
sedentary habits of the parson, and the frequent overweight 
upon his nervous energies make the seductions of this habit 
peculiarly subtle, and at the same time render its evil effects, 
physically, peculiarly serious. Moreover, to a prejudiced eye 
like my own, it seems a very offensive habit for a " man of the 
spirit." I can scarcely fancy myself seeking spiritual consola- 
tion from lips whence issue the odious fumes of nicotine. The 
smoking habit seems so clear a luxury, and, withalj a more or 
less poisonous one, that the physical offensiveness of the 
smokers' presence is re-enforced by a certain moral offensive- 
ness. 

I find smokers, as a rule, utterly inconsiderate of the dis- 
comforts that their luxury inflicts on others — a by no means 
clerical frame of mind. But I confess to being prejudiced, 
and since some of the sweetest and best ministers I know are 
habitual smokers, I can only respect my own judgment. 

New York. R. Heber Newton. 



DR. CUYLER NEVER SMOKED. 

I never smoked a cigar or pipe in my life, and never expect 
to do so. It is a matter to be left lo every minister's conscience 
and common sense. I fear some valuable lives have ended in 
smoke; and there are times when a cigar in a minister's mouth 
does not help the gospel that comes out of it, and is not a 
wholesome " example to the flock." 

Brooklyn. Theodore L. Cuyler. 



64 THE CAKE OF THE BODY. 

SMOKING MINISTERS BAD EXAMPLES. 

More than one important religious denomination, notably 
the Methodists, now regularly makes inquiries of candidates 
for the ministry as to their habits concerning the use of tobacco. 
A large numVjer of conferences refuse to accept habitual 
smokers as preachers. I think there should be a reform in this 
matter of smoking among young men, but nothing prevents it 
so much as the practice of a few distinguished preachers, 
whose habits in other respects are exemplary, but who, in 
regard to smoking, set a bad example to the young. 

Boston. Joseph Cook. 



DOESN T SMOKE, BUT WISHES HE DID. 

I am not a smoker, but I wish I were. There is some consti- 
tutional obstacle. The habit is not in my family. I smoked 
a little in college, but not from the pleasure of it. Later in 
life I gave it entirely up. The clerical life is one of much 
nervous excitement, which needs quieting, and, at the same 
time, of moral restraint, which ensures moderation. A cigar is 
a solace and companion. The student craves both. If these 
circumstances were known and considered, the smoking clergy- 
man's example would be harmless; but as it is, in the present 
passion for exhilaration and injurious narcotics by people who 
do not require them, I am inclined to think the habit should 
be dispensed with by those who aim at elevating moral senti- 
ment. 

Boston. O. B. Frothingham. 



WOULD SMOKE IF HE WANTED TO. 

One cannot say whether clergymen as a class should or should 
not use tobacco. It is nobody's business, except in his own 
individual case. I do not use tobacco myself, but if I wanted 
to I should do so. 

New York. Morgan Dix. 



THE CAKE OF THE BODY. 6«| 

NO MISTAKING HIS VIEWS. 

I can give no opinion, based on experience, of the effects of 
smoking, ,is the practice has always seemed to me filthy and 
useless, and, therefore, indulgence in it is simply sensual. I 
think the practice inexcusable, except in the case of those who 
have begun it in an idiotic or vicious youth, and whose system 
is so saturated with the poison that they fear they will, through 
the shock the change would give the brain, revert into idiocy 
should they cease taking in the usual supply of nicotine. 

New York. William Hayes Ward. 



HE RECOLLECTS HIS FIRST SMOKE. 

I began to smoke at eight years of age and left off the same 
day. The cane cut from the hedge made me sick, and all my 
experience since has made me more sick of what I regard 
a dirty, costly, tyrannical and unhealthy habit. Excuse may 
be made for some elderly or afflicted smokers, but the practice 
should be especially avoided by ministers. There are, in 
every church, some who will be pained by such an example; 
some who may be injured by following it. Smokers are liable 
to become slaves to the habit, so that its indulgence gets to be 
a necessity of life. They are uncomfortable without it; they 
become reckless of the comfort of others; they must smoke in 
the streets, in the car, in the house, in the bedroom. It often 
leads to drinking, wastes time, and costs money which is 
needed for better objects. 

London. Newman Hall. 



NEVER USED THE WEED. 

I have never used tobacco in any form, and therefore write 
without that knowledge which is derived from personal enjoy- 
ment of the cigar. 

From such study as I have been aide to give to the matter, I 
am not aide to discover any physical or moral argument for 
smoking. The arguments appear to be all on the other side. 
While the evils of alcohol are vastly greater than the evils of 



66 THE CARE OF THE BODY. 

tobacco, on the other hand it appears to me easier to construct 
an argument in favor of the moderate use of alcohol than in 
favor of the moderate use of tobacco. The physical evils that 
result from the tobacco habit are notorious. The moral evils 
appear to me also serious. 

Whatever may be the imagined benefit of smoking to over- 
worked men (and women ; if it is a sedative, who need it more 
than the wives and mothers?), it is by substantially universal 
consent an injury to the young men in our stores and colleges, 
but the boys in their teens are inveterate smokers. 

The minister should teach by his life; he should set an ex- 
ample which he is willing his congregation should follow; he 
should walk in the paths in which he desires that the boys and 
young men who look up to him should walk. 

As I personally do not wish to see the boys in my Sunday 
schools, nor the young men in my church and congregation 
smoking, I do not propose to set them the example of the 
smoker. And I cannot but think that, on the one hand, if all 
ministers were of the opinion, and set a universal example 
against the cigar, it would count for something; and on the 
other hand, that there is a certain incongruity in a smoking 
clergyman preaching a sermon on crucifying the lusts of the 
flesh, or denying ourselves for the sake of our neighbors. 

And yet some of the noblest, most devoted, most consecrated 
ministers in the Church of Christ, men whom before I bow in 
reverence, are habitual smokers. 

Brooklyn. Lyman Abbott. 



THE BAPTIST CHURCH SPEAKS. 

It is neither better nor worse in the sight of God for clergy- 
men to smoke tobacco than it is for other men to do this. I 
have no experience on this subject, having never tasted tobacco 
in any form. In early life I read many essays on the subject 
from the ablest pens, all showing that its effects upon the 
animal and mental nature were injurious, and so I eschewed it 
forever. There is something so unclean, morbid, and adverse 



THE CAKK OK THE HODY. 67 

to the daily life of tiie Lord Jcsiis in the practice of smoking, 
chewing or snulthig lohacco, that the very thought of associat- 
ing the Son of God therewith would be scouted by the slaves 
of these practices as savoring of blasphemy. And yet, many 
of His ambassadors quite excuse themselves in preaching His 
Gospel from mouths and throats saturated with this filthy pro- 
duct. As a rule, ministers will palliate their conduct in the 
use of tobacco by some semi-solemn or even comic joke, which 
may suffice to hoodwink themselves to the evils of the ofTensive 
practice, but such trash never hoodwinks either the holy God 
or sensible men. This is a mere mockery of their own shame. 
Adam Clark severely reproved two of his brethern for their 
smoking. " Yes, Doctor," they said, "we are burning our idols." 
" Brethern," replied the indignant commentator, "if you want 
to please the devil better tlian by burning your idols, offer him, 
I pray you, a roast pig stufled with your tobacco; it will be the 
most delicious sacrifice that you can devote to him." 

There are plenty of Christian men, and I fear, clergymen, 
too, who spend more money every year ruining their health by 
tobacco than they devote to the spread of the Gospel by Bible 
distribution and by missionary work. 

Tobacco and rum are twin-daughters of Satan, and it is of 
but little use to pray "Thy kingdom come" while we tamper 
with these deadly poisons. 

New York. Thomas Armitage. 



DR. BURCHARD A KIFTY-YEAR SMOKER. 

There is no special law to regulate the doings of clergymen. 
In habits or acts not positively sinful they must be governed 
by the law of expedience. Smoking is such an art. If the 
habit is formed to injure the health of the one who thus indulges, 
obscures his intellect, or leads others to excess, then he 
should abstain. If, however, he finds that smoking tranquil- 
izes the nerves, lessens the jar and friction of life, aids diges- 
tion, then he may quietly indulge. Those reformers go to the 
extreme who put smoking on a parallel line with the use of 



68 THE CAUE OF THE BODY. 

intoxicants. They lead to very different results. Even the 
excessive use of one does not lead to poverty, violence, misery, 
and utter abandonment of all that is manly, virtuous and good. 
Over the evils of the latter an angel might well weep. For the 
relief of an early infirmity I have indulged in the use of one 
cigar a day for more than fifty years and have experienced no 
evil effects. 

New York. S. D. Burchard. 



DR. McCOSH TELLS HOW IT CAN BE PUT DOWN. 

Smoking will be put down when young ladies declare that 
they will not look with favor on a young man wlio smokes, and 
when congregations declare that they will not take a minister 
who smokes. 

Princeton, N. J. James McCosh. 



EQUAL RIGHTS FOR CLERGYMEN. 

I see not why clergymen should not smoke if men of any 
sort of other professions do. I have never been a smoker my- 
self, but it seems to me to be the same question mentally and 
physically for all persons alike, and the example of a smoking 
clergyman, if hurtful, is equally so by men of other sets. 

Boston. C. A. Bartol. 



CANNON FARRAR, OF WESTMINSTER, SPEAKS. 

I have never been a smoker, never having felt the smallest 
need to adopt the practice, or the smallest attractions toward 
it. Whether smoking is injurious to the health of full-grown 
men or not, I am unable to say; but many who begin by 
smoking in moderation go on to smoke in excess, and there 
they injure their health very seriously. 

It seems to me that when man has so many natural wants it 
is not desirable to add to them another want, which can only 
be regarded as artificial. 

London, England. Frederic W. Farkar. 



THE CARE OF THE BOnV. 69 

AN EDITOR-CLERGYMAN ENJOYS HIS SMOKE. 

If any one should smoke, \\li\- deny the juivilege and pleas- 
ure to a man of the cloth? If no one ought to smoke, then I 
imagine the clergymen should be included. I have noticed 
tliat nearly everybody who doesn't smoke thinks it sinful, a 
vile habit and a waste of siher dollars; while the man who 
does smoke believes that it warms his heart, clears his head 
and helps to make life worth living. Fortunately, I am my 
own double — a clergyman and a journalist. As a journalist 
I take unspeakable comfort in a good cigar. There is poetry 
in its lifting clouds, and I walch them with a placid sense that 
I am enjoying a very innocent jilcasure. Moreover, my cleri- 
cal conscience does not reljcl, but accepts the situalion with 
serene approval. I should say, then, that a clergyman may 
smoke if he wishes to. If he does not w ish to, he may credit 
himself with resisting one of the softest blandishments of this 
cold world, and denying his tired nerves one of the most pre- 
cious narcotics that ever threw its magic spell over ill-temper 
and substituted good nature for chronic irascibility. You may 
rob others of their cigars if you have the requisite strength and 
hardness of heart, but you can't get mine unless you weigh a 
good deal more than I do. 

Yours, with a puff, 

New York. George H. Hepworth. 



BISHOr COXE DOESN T I.IKE IT. 

I know so many men far better than myself who enjoy the 
rank weed that it seems in bad taste for me to rebuke a habit 
to which I am not tempted personally. V>u\. it is an expensive 
habit; and they who make appeals for hundreds of good and 
needy objects might save for charity what does no good to any- 
body. It is a bad example of waste to the young. I asked a 
youth to save for buying books every dollar he usually expended 
for buying cigars, and in a very short time he showed me an 
admirable little library saT'ed from smoke. 

It is an offensive habit to innumerable persons whom we are 



•JO THE CARE OF THE BODY. 

commanded to love as ourselves. A lady who entertained a 
worthy clergyman once objected to receiving him again. She 
said: "It took a week's airing and some scrubbing to get the 
nauseous smell out of my guest chamber and out of clothes 
that hung in one of its closets." 

It is a social habit that leads to the society of men who waste 
time in puffing smoke and telling anecdotes not always the 
most likely to " minister grace to the hearers." 

A lady once said her pastor came to pray with her as she lay 
sick and expecting to die, but the smell of tobacco which he 
brought into the room with him nauseated her and spoiled all 
his heavenly exhortations. 

A young man once said to me that he had obeyed his mother 
and given up the habit, when he saw a reverend D.D. smoking 
and joking in a public place, but this so disgusted him that he 
obeyed his mother better than ever. 

Buffalo, N. Y. A. Cleveland Coxe. 



THOS. K. BEECHER SAYS DON'T. 

Tobacco? Yes, it has done me damage; it has brought me 
benefit; slight excess, I think, of damage. 

If consulted, I should reply don't. If asked, Why not ? 
should say. Why ? 

To me, anything without a good reason is, at best, an experi- 
ment, and experiments are risky. Abstain until Nature calls 
for help. Then take advice or experiment cautiously — very 
cautiously. A good servant may prove a most cruel master. 
Tobacco has its uses, no doubt. He is a rare man who learns 
to use it usefully. 

Thomas K. Beecher. 



THE elder beecher THINKS Li" A SIN. 

My deepest feeling is excited by the great extent to which 
ministers of the gospel are involved in the sin of using tobacco. 

It not only injures them physically, but morally. Against 
unanswerable evidence of its wide-spread evils — physical, intel- 



THE CARE OF THE BODY. ^^ 

.ectual and moral — they subject themselves to a habit of ruin- 
ous self-indulgence, and do all that example can do to induce 
others to do the same. Then of what avail is it to preach to 
men to deny ungodliness and every worldly lust ? 

While ministers of the gospel oppose one with vivid elo- 
ijuence, they advocate the other by example, and arc a ram- 
part to defend it against all assault. 

Brooklyn. Edward Beecher. 



BISHOP POTTER S SUGGESTION. 

1 do not think that clergymen are under any obligation to 
smoke. Whether they ought iwtto ^xnoke is a question concern- 
ing which I would suggest that you obtain the views of the 
Rev. Mr. Spurgeon. 

New York. Henry C. Potter. 



CHAPLAIN MILBURN THINKS IT DEPENDS. 

As to the habit of smoking tobacco, every minister should 
be fully persuaded in his own mind; careful to observe its 
effects upon his health, and likewise his disposition and 
capacity for work. Without doubt it is injurious to many per- 
sons, but not to all or even a majority. If all the ministers of 
the United States were to abandon the habit, I do not believe 
the numl)er of smokers would be lessened, except by their 
count; the matter of example, therefore, goes for little. 

Washington, D. C. W. H, Milburn. 



CHAPLAIN McCABE SAYS NO. 

Clergymen certainly should not smoke. No clergyman 
should do anything he does not expect and wish the young 
men in his congregation and Sabbath school to do. How can 
a man reprove boys for smoking if he does it himself? No, 
save us from clergymen who smoke ! I am glad the Methodist 
church has decided not to admit young men to her ministry 
who are addicted to the practice. 

New York. C, C. McCabe. 



72 THE CARE OF THE BODY. 

NOT HIS brother's KEEPER. 

I have no wisdom to impait on the fjuestion \Ahether clergy- 
men should smoke. I do not smoke myself, nor do I judge 
those who do. 

Columbus, O. Washington Gladden. 



THE AUTHOR OF "AMERICA" BEARS TESTIMONY. 

I am glad to bear my testimony against the evil practice 
of the use of tobacco by ministers of the gospel. They are 
often called to visit in the chambers of the sick, whose sensi- 
tive frames are pained and disgusted by all the ill-savored 
odors carried in the breath or in the clothing of visitors. Inti- 
mate conversations of sympathy with the afflicted, or of advice 
to the troubled and to inquirers — all alike demanding prox- 
imity, will often be unwholesome and distressing, not to say 
impossible. 

Newton Centre, Mass. Samuel Francis Smith. 



A VOICE from ANDOVEK. 

Some concessions must, in fairness, be made to the smoking 
habit. It is not a sin in any man whose own conscience does 
not so instruct him. It should not be made a test of character 
even in our private judgment of men. As a man thinketh so 
he is. It is not a proper subject of ecclesiastical prohibition. 
The distinction is not a wise one which forbids it to clergymen 
more imperatively than to laymen. That is not a healthy 
type of religious faith which lays the clergy under prohil)itions 
which are not thought necessary in regulating the conduct of 
other men. Yet, there are few, if any, usages morally inno- 
cent in themselves of which so many things can be said to their 
discredit as may be said of the use of tobacco as an indulgence. 

The habit is against nature. Tobacco is neither food nor 
drink. So far as I know, it is not medicine except to a sick 
sheep. No natural appetite of the human body craves it. Of 
the whole animal creation, but one species naturally takes to it 



THE CAKE OF THE BODY. 73 

— and tliat is a worm. Intellectual culture is not fostered by 
it. N(jr does it quicken or gratify spiritual aspiiations. 

General Stonewall Jackson once said to his daughter that 
since he had reached adult years he had not taken a mouthful 
of food at any hour of day or night without asking the blessing 
of God upon it. The General was a native of a tobacco-grow- 
ing State, and probably a smoker. But it may be reasonably 
questioned whether he ever sought the divine blessing upon his 
daily cigar. What smoker ever did? Yet why not? Can 
smoking clergymen answer this question? 

An immense and increasing number of Christian lielievers 
condemn the haliit as being unsympathetic with the imitation 
of Christ. The drift of the noblest and purest civilization is 
palpably adverse to a usage which so distinctly subordinates 
mind to matter, soul to body. 

Andover Theological Seminary. Altstin Phelps. 



DR. ALGER'S views. 

It is the duty of a clergyman by precept and example to teach 
other men their duties. Therefore, no clergymen ought to 
smoke, because smoking is a vice. It is a vice because it is a 
master of labor, time, attention and health. I belieVe that 
intoxicating liquor and tobacco are the two chief enemies of 
the human race. It seems, therefore, as clear as the sun in 
heaven that no clergyman can be held guiltless who does not 
set a personal example in opposition to them both. 

Boston. William R. Alger. 



With due deference and reverence to the opinions of the 
great minds that have exjiressed themselves on this important 
subject, I desire to add a word from the standpoint of the 
teacher of physical training. 

Believing, as I do, that the only perfect development is an 
all-round development; that is, mentally, morally and physi- 
cally, I shall touch upon this question by considering, briefly, 
these three phrases: 

Alentally — Noted physicians concur and statistics prove that 



74 



THE CARE OF THE BODY. 



the use of tobacco is detrimental to the highest and best devel- 
opment of the mental faculties. 

Morally — Those who argue in its favor are, in the main, 
users of the weed. Is it not inconsistent to preach against 
petty sins when one cannot himself lay by the sin that doth so 
easily beset him ? Is not his imperfect vision due to the fact 
that he has not cast the mote out of his own eye? 

To argue in its favor because the ministerial duties (or any 
other duties) are such that a sedative finds its best expression 
in tobacco, is to argue against reason itself. It is surely 
illogical. 

If the minister or business man needs tobacco, so does the 
rvife, and he should not hesitate to accord the same privilege 
to the partner of his joys. 

A man does not need tobacco any more than does a woiuan. 

A woman does not need tobacco any more than she does a 
corset. 

A man does not need tobacco for his ner^'otts system any more 
than he needs a corset for his //n'^zV^/ system. 

While tobacco and intoxicating drinks are not on a par, the 
one who uses the former cannot consistently preach against the 
latter; both are evils; both, when uncontrolled, are destructive 
of mind, morals and health. 

If the user of tobacco is a slave to the weed, and the user of 
intoxicants is a temperate or moderate drinker, then the words 
of the former would be still more ineffectual, as it would be 
the voice of intemperance against temperance. 

There is no denying the fact that to use tobacco in any form 
or to any degree is to stunt one's mental, moral and physical 
growth if the habit is begun at an early age. However great 
the user of tobacco may have become, mentally, morally, physi- 
cally, I can but think how much greater he ??itghf have been 
had he never been addicted to the habit. 

How a minister can use tobacco is beyond my comprehen- 
sion. An ambassador of Christ is supposed to follow Christ's 
example; at least, he is always exhorting others to do so. It 
seems almost sacriligious to mention the name of Christ in 



THE CARE OF THE BODY. 75 

connection with this subject. But, if Christ, who bore the 
burdens (sins) of the world, had no occasion to resort to the 
evil, how much less should one who professes to be living in 
the very shadow of the cross, and teaching others to live a 
Christ-like life. Your example will live long after your pre- 
cepts have been forgotten. 

Yes, one can conscientiously chew or smoke. One can con- 
scientiously do many things. One can conscientiously do 
to-day that which he could not conscientiously do yesterday. 
Conscience is a creature of education. You may quiet it; you 
may put it to sleep; you may smoke it beyond the possibility of 
a resurrection; but listen to your inttiition; it is a truer ^\x\A.q; 
it is a " still, small voice " that can never be hushed. 

Physically — Where one escapes the evil results, thousands 
are harmed. Its evil effects are countless. Some constitutions 
may and do become accustomed to the deadly poisons, but that 
is no argument in favor of its use or continuance. You can 
accustom the system to any poison. You can so educate it that 
it may become inured to any hardship. 

Having considered txuo of the evils that exist, to an alarming 
extent, against body, mind and soul, let us briefly, delicately, 
yet hone-stly, contemplate the third. 

CORSETS. 

(More Properly Curse-its.) 

\Ve often hear of women "being dressed to kill." How 
true! How literally true! " 'Tis pity 'tis, 'tis true." The 
corset impedes respiration, compresses the muscles of the 
abdomen, subjecting them to unnecessary friction, and actually 
impedes the free action or movement of the body. 

Any form of dress that constricts the base of the lungs and 
presses upon the stomach, liver and intestines must do serious 
harm. 

True, the corset is a hackneyed subject; so is temperance; 
so are all questions of reform. But we should remember that 
temperance should lie applied to rt;'/ things. 



76 THE CARE OF THE BODY. 

A woman does not need a corset. It is an artificial support. 
A man does not wd'c'^ alcoholic stimulants. The only difference 
in the evil is one of degree; the woman braces up on the out- 
side; the man on the inside. Both are false, unnatural stimu- 
lants. 

In discarding the corset, one should not go lo the other ex- 
treme, that of slouchiness in appearance of the waist. A sub- 
stitute must be had. A well-fitting waist to which llie skirts 
may be attached, in order that the burden of weight be removed 
from the waist to the shoulders. 

A slender waist, made so by a corset, is neither healthful nor 
beautiful; and only an ignorant mind or perverted taste wouKl 
ever regard it as such. 

" On the score of health," said my friend, the late Lewis B. 
Monroe, of Boston, " the distorted feet of the Chinese, or the 
deformed skulls of the Flathead Indians are less objectionable 
than the cramped waists of our devotees of fashion." 

The athletics for ^\■omen have done much to remove this 
evil; as all physical directors insist upon proper dress for the 
perfect freedom of the waist muscles. 

To dress in a moderately snug-fitting waist after exercising 
is all right, but to put on a tight-fitting corset is positively 
cruel — cruel to the vital centres of the body to so imprison them 
after having given them their liberty. 

S. word to the wise is sufficient. The neiv -woman does not 
need this caution, for l)y slow degrees — and not so very slow, 
either — she is adopting man's apparel. 

I think we should establish one law, whether of the body or 
of the mind; whether in the form of pleasure or of physical 
exercise, or of dress; that is, it should be encouraged or dis- 
couraged, according as its effects are beneficial, or otherwise, 
to the health and to the morals. 



THE CARE OF THE BODY. 77 

METHODS OF TRAINING. 

MANY MEN— MANY MINDS. 

HOW THE MODERN SAMPSON ATTAINED HIS WONDERFUL 
STKENCTH. 

"At the age of not (juite fourteen years I was struck liy 
lightning along the right side of my body. After being con- 
fined to my room for three weeks I was able to leave my bed 
for several hours each day, but my suffering was much greater 
when evening came. 

" From the ceiling above my bed two strong ropes were 
fastened which extended down within my reach. To these, 
steel rings were attached, by which means I could raise myself 
and thereby strengthen my arms. 

" One day one of the ropes happened to break, and I play- 
fully took the ring and slipped it upon my arm and forced it 
up to the muscles of the u]5per part of my arm, and made move- 
ments of the muscles, little thinking that this would so greatly 
benefit me. I made several movements with the arm on which 
I had placed the ring, and inconsequence felt an easy sensation. 

" Five months from the time of having the stroke of light- 
ning, I felt myself not only well, Init better and stronger than 
ever before. I never ceased my course of practice with the 
steel rings, but with every opportunity that offered I would 
slip a ring upon my arm and make muscular movements. 

" One day I discovered by a strong movement of the muscles 
— bending my elbow — I sprung the ring out of its former shape. 
I procured more powerful rings, which were also soon forced 
into an oval shape by the strength of my muscles. I felt my- 
self growing very strong, and then broke ropes and chains, and 
bent rings out of their original shape; in fact, everything that 
came in my way I would make an effort to bend or break. 

'• I shall be pleased to also give you my method oi 

"STRENGTHENING THE MUSCLES. 

" IJalhe the muscles of the upper arm with cold water, and 
rub down well every morning and evening. Draw a thin ring 



78 THE CARE OF THE BODY. 

of Steel up to and so closely over the upper arm muscles as to 
choke the circulation of the blood. Through diligent working 
of the muscles the blood will find its way through, and thereby 
strengthen the muscles. Before the ring is placed upon the 
arm the muscles should be well rubbed with oil to prevent the 
skin from breaking. 

" By daily practice of the foregoing, one will not only 
strengthen the muscles of the arms, but also the muscles of the 
whole body, particularly those of the chest. Any one who will 
follow the instruction herein given, I ^\ill guarantee that he 
can acquire tlie extraordinary strength tliat will enable him, 
within the short period of three months, to hold at arm's length 
loo pounds with one hand. 

"The strength which I have attained through diligent prac- 
tice, and am capable of holding with my right arm, back or 
chest, will aggregate from 3,000 to 5.000 pounds. 

"What /have done, any healthy person can do through dili- 
gent practice. 

A WORD OF ADVICE. 

" The principal thing to maintain the body in its vigor is a 
regular mod» of living. Three regular meals should never l)e 
exceeded, because if the body wants its rest, the internal part 
of it must also have rest after doing its work. 

" The food of which I partake is meat, eggs and rye bread. 
All that is composed of potatoes I avoid, because this food is 
liable to go over into the meat and thus keep the muscles from 
proper development, thus destroying the power of the body. 

" I advise every one who wishes a good muscular develop- 
ment io give tip tobacco in every form." 

METHODS OF THREE WELL-KNOWN ATHLETES — CHECKLEY 

MULDOON — LAFLIN. 
From the New York Sun. 
" To hear Checkley, one would much rather not have Mul- 
doon or Laflin's training as a gift. Mot that Checkley speaks 
disparagingly of these eminent athletes, but because that which 
they declare beneficial to the body he believes postively detri- 
mental. 



THE CARE OF THE BODY. 79 

CHECKI.KV. 

" The Checkley system is founded on this basic principle: 
instead of drawing water, punching the bag or pulling a row- 
ing machine for the purpose of making your muscles grow and 
your lungs expand, restrict the contraction of the muscles by 
an effort of the will. If lifting a 50-pound weight from the 
floor will cause a visible swelling of your biceps and so exercise 
that muscle and produce what is conceded to be a desirable 
result, then by the Checkley system one may ' go through the 
motions' of raising the weight without doing any work at all — 
for raising the weight would be ' work ' — and by an act of 
volition swell and so exercise the same muscles and derive the 
same benefits from the exercise. 

MULDOON. 

" Muldoon believes in work for his pupils. He made Sulli- 
van do the hardest work of his life when in training for the 
fight with Kilrain, He had Police Superintendent Murray 
making hay, and pounding a block of wood with a big hammer 
before he had been at the Belfast farm forty-eight hours. 

I.AFLIN. 

" Laflin prefers oiit-door sports to out-door work, and roivitig 
machines to most other apparatus for indoor exercise. Instead 
of setting a man to raking hay, he accompanies him on long 
fishing, shooting, swimming or rowing exercises." 

SANDOW. 

From the pen of Dr. G. F. Lydston, in the Journal of the American 
Medical Association. 

"Of all the living modern examples of muscular possibilities, 
Sandow is probably the finest specimen. This man shows, in 
a very marked degree, the wonderful results which can be ob- 
tained by a systematic, philosophical method of muscle- 
building. 

"When at rest, Sandow's muscles and skin are soft and 
pliable, but when the muscles are contracted from voluntary 
effort, it is well-nigh impossible to pinch up the superlying 
tissues. 



80 THE CARE OF THE BODY. 

" Much curiosity has been exliibited regarding Sandow's 
system of training, especially as regards his diet and mode of 
living. It is noteworthy that he eats, drinks and smokes as 
he pleases; the old-fashioned ideal of dietetic restriction for 
athletes evidently having very little weight with him. It is 
astonishing that he is not compelled to be more abstemious, 
but he is, apparently, quite as capable of immense muscular 
effort after a course dinner and a liberal supply of wine, fol- 
lowed by one or more cigars, as at any other time. After liis 
performance he takes a cold sponge-bath and a rub, as does 
every well-informed athlete. 

" By systematic practice in this direction one is enabled to 
get sufficient exercise without any apparatus whatever. It is 
the relative degree of control \\\\\z\\ the individual acquires 
over his various muscles rather than their Inilk, that determines 
their strength. Such enormous development as that of Sandow 
is by no means necessary nor even advisalde. Feats of strength 
do not constitute the aim of ideal athletics; that is, athletics 
for health. Given a bulky muscle and we usually have a slow 
muscle. The ideal muscle is not always the one which stands 
out in such bold relief as do those of Sandow. The average 
big-muscled man is muscle-bound and, perhaps, shoulder- 
bound; and while Sandow is apparently an exception to this 
rule, he, himself, in all probability, displays to less advantage 
in feats requiring a combination of skill, strength and agility. 

"Experience has shown that bulky-muscled men are, on the 
average, failures as pugilists and wrestlers. Corbett is an 
ideal athlete, yet his muscles are smooth, well laid and not 
bulky. It is to be hoped that Sandow's exhibitions may not 
have a pernicious effect upon aspiring youths, who imagine 
that ideal training implies great feats of strength, and muscles 
which stand out in bold relief like an anatomical demonstration. 

"A point worthy of consideration is the fact that Sandow is 
of a very phlegmatic temperament. Persons of a more sensi- 
tive organization, and brain-workers, would soon pass the 
danger line if they attempted to emulate Sandow. The per- 
sonal equation must be remembered in athletics as well as else- 



THE CARK OF THE BODY. 8 1 

where. A word of caution is also necessary in respect to diet 
and drink. 

" While a restricted diet is a relic of the past in athletics, 
more care is necessary than Sandow imposes upon himself — the 
personal equation again. Wine, tobacco and athletics mix but 
poorly. 

"The question now arises: What damage, if any, does such 
work as Sandow's produce upon the individual ? 

" From what has been said of Sandow's present condition, 
one might be led to infer that such feats of strength are harm- 
less, but such is not the fact. Sandow is confronted by two 
dangers; first, death at an early period after complete suspen- 
sion of his athletic strain; second, death at middle age or soon 
thereafter from a continuance of this work. In the first in- 
stance we will suppose that our subject ceases his work — 
voluntarily or otherwise. In this event he is confronted by a 
serious problem. He has solved the problem of developing 
his heart and lungs pari passu with the general muscular 
system; but how is he going to bring about involution of his 
lungs and \\&2lX\. pari passu ^\\.\v the general muscular involution 
which must follow rest? To do this is impossible, and the 
result is a relative disease of his enormous heart and lungs. 
Disuse means decay; degeneracy of cardiac fibre and lung 
tissue results; degeneracy offers a constant invitation to disease 
of various kinds. 

"The most powerful pugilist America ever produced quit 
the ' squar6d circle' and entered a counting room only to die 
of consumption within a year. 

" The athlete hath need of large lungs, but large lungs with- 
out the accustomed exercise were a misfit in a sedentary occu- 
pation. 

" It has been said that ' a man is just as old as his arteries.' 
Many a strong man has verified the truth of this to his cost. 

"At forty-five Sandow will be in the prime of his strength; 
his heart and arteries, however, will not be in the prime of their 
elasticity. Readjustment, after strain, will be no longer pos- 
sible. Degeneracy of arterial walls and cardiac fiijre will 



82 THE CARE OF THE BODY. 

occur; dilitation of the heart and trouble with the coronary and 
minute cerebral arteries is likely to develop. 

" Sandow is a wonderful man, but his example is pernicious. 
His system of muscle-building is superb; its application may 
be dangerous." 

For my own part I cannot see how any system can be con- 
sidered practical, hence beneficial, that cannot be continued 
from year to year until a good old age. This, of course, does 
not apply to the more vigorous work done in the gymnasium 
on horizontal bar, parallel bars, ladders, rings, etc. 

Such a system of exercise is intended chiefly for persons 
from youth to middle age, after which time the work is too 
violent for continuance. It is, in reality, foundation work, 
and should now be substituted by a less vigorous form of exer- 
cise, such as Mill prevent that decay and disease which must 
inevitably follow the disuse of muscles long accustomed to 
regular exercise. 

During all of this time — from middle age onward — the heart 
and lungs and legs may be daily exercised by one taking the 
stationary running, or in a less active form by walking. The 
development of the arms and chest may be kept up by light, 
yet vigorous, dumb-bell exercises. Every joint of the body 
should be exercised daily by the devitalizing exercises ; in 
short, almost all the exercises given in "Physical Training 
Simplified " may be so graded, according to one's age and 
strength, that almost, if not all of them, can be performed 
daily, regularly, systematically, until you "stand with one 
foot in the grave and the other all but in." Then when the 
body returns to mother earth it shall have fully performed its 
mission as the habitation of the soul. 

SYMMETRICAL DEVELOPMENT. 

An interview as published in New York Telegram. 
THE PERFECT MAN. 

Turn a man with his face to the wall. If he be perfectly 
molded and symmetrically made, his chest will touch the wall, 



THE CARE OF THE BODY. 



83 



his nose will be four inches away, his thighs five inches, his 
toes three inches. It is seldom that you will find a man that 
can stand the test. 

THE PERFECT WOMAN. 

In woman, a height in proportion to weight ; a form that 
will stand the following test of symmetry : A carriage that is 
free, distinct and noticeable for that which is not, rather than 
for that which is. 

The greatest and first essential to physical perfection in 
woman is a figure without an angular line. Nature avoids 
angularity everywhere, but in the human form especially. 

Stature and weight are comparative; still a mean height and 
weight must be chosen. A perfectly formed woman will stand 
at the average height of 5 feet 3 inches to 5 feet 7 inches. 
She will weigh from 125 to 140 pounds. A plumb line dropped 
from a point marked by the tip of her nose will meet at a point 
one inch in front of her great toe. Her shoulders and hips 
will strike a straight line drawn up and down, Her waist will 
taper gradually to a size on a line drawn from the outer third 
of the collar bones to the hips. Her bust will measure from 28 
to 36 inches; her hips will measure from 6 to 10 inches more 
than this, and her waist will call for a belt from 22 to 28 inches. 

PROPF-R WEIGHT, HEIGHT AND MEASUREMENT OF A FULLY 
DEVELOPED MAN. 



Height. 


Weight. 


Neck. 


Waist. 


Chest. 


Biceps. 


Fore- 
arm. 




> 

'a 



5 ft. 


103-107 


lU 


29 


32-33 




85 


15 




5 ft. lin. 


107-111 


lU 


29J 


33-34 


a 


fti 


16 


rt 


5 ft. 2 in. 


111-116 


12' 


30 


34-35 




9g 


17 




5 ft. 3 in. 


116-13] 


12i 


30A 


3.>-36 


a 


10 


18 


S 


5 ft. 4 in. 


121-127 


13 


31 


36-37 


e*. 


lOi 


19 


et- 


5 ft. 5 in. 


127-133 


13i 


3U 


37-38 




m 


20 


u 


5 ft. 6 in. 


1.3.3-140 


14 


32 


38-39 


ss 


lis 


21 


3 U 


5 ft. 7 in. 


140-147 


14A 


32i 


39-10 


Su 


Hi 


22 




5 ft. 8 in. 


147-15.T 


15 


33' 


40-41 


la 


111 


2:3 


^■2, 


5 ft. 9 in. 


1. 55-164 


l.ii 


33i 


41-42 


u 


m 


24 





5 ft. 10 in. 


1(U-174 


16" 


34 


42-43 


E 


12i 


25 


s 


5 ft. 11 in. 


174-185 


\%\ 


.34i 


43^4 




13 


26 


in 


6 ft. 


185-196 


17 


35 


44-45 




13i 


27 





♦This rule has long been observed, especially among artists, but it is not 
true to life, for very rarely do we find either men, women or children who 
have their neck, upper arm and calf measurements the same. As a rule, the 
ujiper arm is the smallest of the three. 



84 THE CARE OF THE BODY. 

BICYCLING. 

VENI, VIDI, VICI. 

The bicycle came; the bicycle saw the need of its coming, 
the bicycle has cotujuend mo'it of the ills to which flesh is heir. 

There is no denying the fact that there is no exercise more 
exhilarating and less exhaustive than a spin on the wheel. 

BENEFITS. 

To obtain the greatest benefit there are two things absolutely 
imperative, viz: a correct sitting posture and the mouth kept 
shut. 

Sitting correctly leaves the vital centres (heart, stomach, 
liver, etc.) in a position for perfect action. This is especially 
important as regards the digestive organs and the heart. 
Stooping and dropping the head as low or lower than the 
handle bars may be essential for racing, but racing is not 
essential for health. 

One may incline the body forward but he should not bend 
or break it, so to speak, at the waist. The movement should 
be entirely from the hips. 

With the mouth closed and with a fair rate of speed, deep, 
full breathing is a natural consequence, the nasal passages are 
cleared, the brain receives new life force, the lungs are ex- 
panded, the pulse is quickened, the liver loses its torpidity, the 
blood is purified, dyspepsia takes its flight, headaches are as 
quickly dispelled as dew before the morning sun; in short, life 
is made worth the living. 

WALKING vs. THE WHEEL. 

The question is often asked: "Why am I tired when I walk 
a mile but am invigorated when I ride many miles on the 
wheel ? " 

The answer is a simple one. In the one case, the legs bear 
the burden of the body; in the other the exercise is taken 
while sitting, thus economizing the expenditure of vital and 
nervous force. Again, the entire nervous force of the body is 
retained, being insulated by the rubber tires; hence one's mag- 



THE CAKK OK THH UoDY. 85 

netic force is constantly increasing; whereas, in walking 
(unless wearing silk liose or rubber-soled shoes) every touch of 
the foot to the ground causes the positive forces of the body to 
go out to the more negative forces of the earth; therefore, ex- 
haustion is more likely to follow a long tualk than it is a much 
greater distance made upon the wheel. A long walk, however, 
is or should be exhilarating ^\■hen one walks correctly and 
erectly with the chest raised and fixed indeitenilently of the 
breath, and with a full sweep of the leg from the hip joint, 
with as liitle knee action as possible. The deep inhalations, 
in each case, cause the exhilarating influence as a result of 
more oxygen, better respiration and more thorough circulation; 
but in the former method there is more conservation of vital 
and nervous force. 

WILL BICYCLING REDUCE ONK'S WEIGHT? 

No, not ordinary riding. It has a tendency (and naturally, 
too) to increase one's -n'eighf, but to decrease one's size. If one 
is overcorpulent it will burn out the adipose tissue, giving 
good, solid flesh instead. 

The "baby bicyclist," weighing 408 ]iounds, thought to 
reduce his weight by riding a bicycle. At the end of a few 
weeks he weighed 510 pounds, but did not appear so large as 
when he weighed 408 pounds. He rode only on paved streets, 
and where no special exertion was recpiired. Nevertheless, he 
burned out adipose tissue, and was not as much handicapped 
by the extra weight of good, solid flesh as he had previously 
been by the superalnindance of fat. This, however, is a rare 
exception. 

In my own case (although I fell off 190 pounds the first day; 
fell off that amount several times the first day), I gained gradu- 
ally every day until I tipped the beam at 201 pounds, my 
present weight. But I belong to the "heavyweight" class, 
and am so constituted that I "train up" unless the exercise is 
carried well-nigh to the point of exhaustion. 

\VII.L lilCVCI.ING MAKE THIN PERSONS THINNER? 

No, the bicycle is a godsend to the frail, delicate or thin 
person who desires health, strength and good, solid flesh; that 



86 THE CARE OF THE BODY. 

is, if (and I desire that if as large as it can be made, that it 
may be impressed every time they mount the wheel, and every 
time they eat) they observe the caution in regard to correct 
posture, keeping the mouth closed, riding in moderation, and 
last and most important of all, if they eat the proper food for 
blood making; otherwise, the less of such exercise one takes 
the better. Proper and sufficient nourishment must be had in 
order to supply the muscles that waste. The outgo must not 
exceed the income. Bear in mind, it is not tlie quantity but the 
quality of food. This applies with equal force to the brain- 
worker. 

Mark Twain is credited with saying that "It is a poor mule 
that won't work both ways." So it is with the wheel. It is 
helpful alike, and yet not alike, to the person who is too fleshy 
and the person who desires more flesh; yet it is not a case of 
robbing Peter to pay Paul, for both are benefited. 

WILL BICYCLING GIVE SYMMETRICAL DEVELOPMENT ? 

No. The legs will be developed to an undue proportion of 
the arms and upper portion of the body; also, at an expense of 
that portion of the body; hence the necessity of dumb-bell or 
Indian-club work for those lovers of the wheel who desire 
equal development and equal strength. 

Of course, this applies to one who is accustomed to riding, 
and does not make any efTort of the upper portion of the body; 
while the novice, who clutches the handle bars with a death- 
like grip, will find an increase, instead of decrease, of the fore- 
aim muscles; but this development is short-lived. 

Therefore, in proportion as one rides the wheel, he should 
exercise arm, shoulder, neck, chest and waist muscles. 

LONGEVITY. 

Three score and ten is a fairly good age, but it is by no 
means the limit; nor can I think it is intended to be inter- 
preted as such. There is another passage which reads: 

" There shall he no more thence an infant of days, nor an old 



THE CARK OF THE BODY. 87 

niaji tliat Iialh iiof filled Ids Jays; for ilie child shall die an 
hundred years old." 

Some persons fancy that their work is about done when they 
reach the age of fifty; that is only foundation work upon 
which to erect a noble structure. But during all these years 
he should lay a foundation suitable for such a structure. 

I cannot refrain from quoting a portion of Longfellow's 
poem bearing upon the subject. I trust that others may gather 
inspiration therefrom, as I have done many, many times. And 
as the years go by, I read the lines each time with more clear- 
ness, and with renewed enthusiasm, turn to my life work, 
hoping, wishing, praying, working that the sunset of life may 
not come too soon, and find my pen idle, my voice silent, my 
hands empty when all of them should have many more years of 
service for the betterment of humanity. 

" It is too late ! Ah, nothing is too late 

Till the tired heart shall cease to palpitate. 

Cato learned Greek at eighty. Sophocles 

Wrote his grand CEdipus, and Simonides 

Bore off the prize of verse from his compeers, 

When each had numbered more than four-score years. 

And Theophrastus at forescore and ten, 

Had but begun his Characters of Men. 

Chaucer, at Woodstock with the Nightingales, 

At sixty wrote the Canterbury Tales; 

Goethe, at Weimar, toiling to the last. 

Completed Faust when eighty years were past. 

These are, indeed, exceptions; but they show 

How far the gulf-stream of our youth may flow 

Into the Arctic region of our lives 

Where little else than life itself survives. 

" Something remains for us to do or dare; 
Even the oldest tree some fruit may bear; 
For age is opportunity no less 
Than youth itself, though in another dress." 

It was said of the elder Cato, of whom the poet writes, that 
in his description of an ideal old age, he said: "Years will 
steal upon him insensibly; he will grow old without feeling it; 
nay, when he comes to break at last, the house will crumble 
gently and fall down so slowly as not to give him any pain." 



88 THE CARE OF THE BODY. 

I wish to offer anotlier word of eiicourageiiient. In tlie )ear 
iS5(j tliere were, in the United States, 2,555 persons over tlie 
age of 100 years. 

Let us turn to sucli scientists as Farradaj' and Farr for 
opinions concerning this matter of longevity. 

TROF. FARRADAY. 

"The duration of life, both in man and animal, is to l)e 
measured by his time of growth; the natural termination being 
at five times that age, or five removes from tliat point. Man, 
Ijeing twenty years in growing, lives five times twenty, or 100 
years. 

"Life should be divided into two equal halves — growth and 
decline; and these two into infancy, youth, virility and age. 
Infancy extends to the twentieth year; youth, to the fiftieth, 
because it is the period the tissues become firm; virility, from 
fifty to seventy-five, during which the organism remains com- 
plete; at seventy-five old age commences." 

UR. FARR. 

" The natural life time of a man is a century; the length of 
time the body will live under the most favorable conditions. I 
should divide life as follows: Boyhood, ten to fifteen years; 
youth, fifteen to twenty-five years; manhood, twenty-five to 
fifty-five years; maturity, fifty-five to seventy-five; ripeness, 
seventv-five to eighty-five; old age, eighty-five and upward." 

PROF. J. R. BUCHANAN. 

"The attainable limits of human longevity are generally 
understood by the medical profession and by public opinion. 
Instead of the Scriptural limit of three-score and ten, I would 
estimate twice that amount, or 140 years, as the ideal age of 
healthy longevity; when mankind shall have been bred and 
trained with the same wise knowledge that has been expended 
on horses and cattle. 

"The estimate of 140 years as practical longevity for the 
nobler generation is sustained by the number of that age (four- 
teen, if I recollect rightly) found in Italy by a census under 
one of the later Roman emperors. But for the race now on the 



THE CAKE OK THE KODV. 8g 

globe, a moie applicable estimate is that of the European 
scientist, that tlie normal longevity of an animal is five times 
its period of growth. Man's growth, however, is not limited 
to twenty, l)ut to twenty-eight. This gives ns 140 years as the 
age for the best specimens of humanity. This having been 
done in several cases demonstrates its general possibility in 
improved conditions." 

Why, just to rciK^what theae learned men say about longevity 
is almost enough to cause one to feel the renewal of his youth; 
to feel the blood coursing through his veins as in boyhood — 
happy, joyous, all-glorious boyhood. 

Then, again, according to these same authorites(all of which 
I strongly advocate), poor old Methuselah had nothing to brag 
of in regard to age, having stopped short at about ninety, while 
many of his companions were cut short in the flower of their 
youth. 

THE secrf:t of not growing old. 

Some one has said that "All forms of matter are manifesta- 
tions of the one s[)irit. In eternal thought there can be no 
discords of sin or disease. Each individual manifestation, 
through cognizance of its spiritual self, can control the physical 
atoms of its body by its own will. 

"The only cordial in my keeping is the ever-renewing power 
of correct thought. 

" If the personal mind holds a belief in hcallli, youth and 
purity, the outward form will correspond. 

"Sin and disease are discords in the orchestra of nature. 

" Health of body, mind and soul are the true harmonies. 

" Hold the thought of youth, health and moral beauty; and 
as is your mind, so shall be your body." 

This is, indeed, a l)eautiful thought, but I know not whence 
it came; the spirit and truth I've surely caught, though I've 
forgotten the writer's name. 

This is somewhat on the Scriptural doctrine — an excellent 
one to ever keep in mind — " What a man thinketh, that he is." 

When old age docs steal upon us — as it will by ancl by — may 



go THE CARF: OF THE BODY. 

the words of Shakespeare, as spoken by one of his characters, 
1)6 true of us: 

" Though I look old, yet I am strong and lusty, 

For in my youth I never did apply 

Hot and rebellious liquors to my blood; 

Nor did not, with unbashful forehead, woo 

The means of weakness and debility; 

Therefore, my age is as a lusty winter, 

Frosty, but kindly." 

Before leaving the subject of longevity, I desire to give my 
prescription for preventing wrinkles; those graves of buried 
hopes; not those wrinkles which come very late in life, when 
the skin has lost its elasticity, but those wrinkles which the 
great sculptor Thought is chiselling, when ■worry takes the 
place of faith. 

THREE RULES FOR PREVENTING WRINKLES. 

First — Don' t worry. 
Second — Don't Worry. 
Third— DON'T WORRY. 

PHYSICIANS — DRUGS. 

No one can have a higher regard for the intelligent and up-to- 
date physician than have I, but this class is sadly in the 
minority. 

Unfortunately, the practice of medicine, unlike that of sur- 
gery, is not a science. Both are making rapid strides, however, 
and the doctor of to-day is not the doctor of but a few years 
ago, when all of his medicine — and all of his knowledge — were 
in the saddle-bags. 

Scarcely a day passes that science is not demonstrated by 
surgery iii the skill and accuracy of its wonderful work. 
Scarcely a day passes that does not demonstrate the unscientific 
and inaccurate and almost bungling work of medicine, even in 
the hands of a thoughtful and conscientious physician. 

It is utterly impossible to tell positively the exact result of 
any medicine taken into the stomach, owing to the chemical 
changes through which it must pass. It may work like a charm 
with one person, but not have the slightest beneficial effect 
upon another. 



THE CARE OF THE BODY. QI 

I Iiave no doubt tliat every well-establislied physician will 
agree with me that the majority of persons take entirely too 
much medicine; and, what is still worse, they empty bottle 
after bottle of advertised nostrums, the nature and result of 
which they are totally ignorant. 

A physician should be paid for his counsel. He is as much 
entitled to it, often much more, than is the lawyer. Nine 
times out of ten he is the /^^//tv physician that will give you 
little or no medicine, but instruct you how to remove the 
cause. 

Medicine never cured any one. Its use is to aid Nature, and 
as soon as that is done, it should be discarded. In the first 
place it would not be needed if Nature's laws were not violated, 
whether knowingly or otherwise. 

Dr. Titus, counselor at the Court of Dresden, says that "three- 
fourths of mankind are killed by medicine." 

Of course he does not mean wholly by mecicines prescribed 
by physicians, but by that indiscriminate use of which I spoke, 
when one buys on the strength of an advertisement — the only 
strength connected with the medicine. 

Dr. Morrell MacKenzie said: " If there was not a physician 
nor a drug in the world, the rate of mortality would be less." 

Strong statement this, especially when we consider the fact 
that it was uttered by an eminent physician near the close of a 
life-long practice. He was an eminent specialist, and died of 
the very disease the cure of which had given him a world-wide 
reputation. 

I do not wonder that the old lady said she did not want a 
practicing physician, but would prefer one who was through 
practicing. 

I am thoroughly convinced vhat if the whole tale could be 
told of the destruction of health and life by false and narrow 
medical theories, it would rival the horrors of war. 

We are compelled to regretfully admit that the success 
attending the phyiscians' practice has not been wholly com- 
mensurate with the zeal and energy spent in the practice. And 
yet, light begins to break upon this heretofore clouded condi- 



Q2 THE CARE OK THE HODY. 

tion of affairs; for at no time in tlie liistory of our nation have 
such developments been made as within tlie last few years. 

We are all familiar with the expression " Patience on a mon- 
ument;" but I am inclined to think that there are still some 
physicians who put their patients ttnder a monument. 

I remember reading of a noted physician who attributed all 
diseases to one of three causes, viz.: "Ignorance, carlessness, 
Providence." 

That physician was both "ignorant" and "careless" in 
making such a serious charge against " Providence." 

Were illnesss Providential, then it would be open rebellion 
against Him to take medicine for restoration, and every physi- 
cian would be an enemy to His Divine will. God suffers many 
things that He does not 7vill. 

All laws are God's laws, and they are immutable. If we 
break a law of Nature (God's laws), we must suffer the jienalty. 
Ignorance is no excuse for the violation of a law. 

Nature is unrelenting and she places her mark of disapproval 
on all who disobey her. The physical sins of a life time can- 
not be atoned for in a few hours; and it should also be remem- 
bered that t/ie7-e is not even vicarious atonement for sins against 
A^ at tire. 

Instead of placing the three causes of disease as carelessness, 
ignorance and Providence, I am inclined to place them as care- 
lessness, ignorance, SiwA physicians and drugs. 

No reputable physician will feel hurt at tliis statement, un- 
less, as is often the case, it is the truth that hurts. 

Not long ago, in one of our large cities, a physician said to 
me while I was with him on his rounds: " I must stop here a 
moment to see this sick child, and consult with the regular 
physician." 

When he came out he said: "Just in time. lie had lieen 

doctoring for the wrong disease; in his haste and immense 

amount of practice he did not carefully diagnose the case; 

• hence, was giving the wrong medicines, and I think she'll pull 

through." 

This reminds me of an incident that occurred in Washington 



THE CAUE nf THE KODY. 93 

city. Passing down Pennsylvania Avenue, on the way to the 
Capitol, in company with a resident of that city, the following 
conversation took place: 

" Did you notice that gentleman to whom I spoke just now ?" 

" Yes; any one of note ? Congressman ? Senator ? " 

" No, A doctor. He saved my life when all others gave 
me up." 

" Then he must be a man of note; a man of prominence." 

"No, he is but little known outside of a small circle of ad- 
miring friends." 

" Then he must l)e skilful." 

"I am not sure of th.it either. All that I know is that he 
saved my life." 

"That is strange. How do you account for it that he saved 
your life after you had been given up by leading physicians; 
and yet he is not prominent, not of note, not skilful, you say. 
How do yon account for that?" 

"Why, when the others gave me up and said there was no 
hope, my friends sent for him." 

"Well?" 

" Well, //<• didn't come." 

My observation has since led me to believe that this may 
have been a fortunate circumstance in the life of many a one; 
yet, I would not, for any reason whatever, underrate the medi- 
cal profession. 

P.'rhaps I feel these things more keenly in consequence of 
my mother's death being caused by the ignorance and careless- 
ness of a physician; and my father (who should have lived to a 
full five score) was cut off at three score and twelve as a 
result or following a physician's advice for several years. 
Other physicians tried to cure what a former physician 
caused. 

Little need shall we have -of the physician, and still less of 
drugs, when we live as we should; that is, when our grand- 
mothers and grandfathers live as they should. For, in fact, 
that is where we should have to begin. 

However, we are liable to accidents and unavoidable ex- 



g4 THE CAKK (JI- THE BODY. 

posures; but, barring these, we should be free from not only 
ninny but all the ills that flesh is heir to. 

So much have I had to say concerning the body being 
properly fortified against disease, and, in a measure, that there 
exists little or no need of disease, that I may be thought to be 
championing the cause of 

CHRISTIAN SCIENCE. 

But no Christian Scientist will ever lay that charge to my 
door, for I violate the first principle of their belief in admitting 
that we have a body. The very word physical is a bugbear to 
them. 

A prominent teacher of Christian Science was in one of my 
classes in physical training. She readily took all the exercises, 
but whenever I spoke of the object being to benefit this or 
that part of the body, she immediately "treated" herself; 
that is, treated away from her mind the falseness of my 
theories. 

I am ready to admit the beauty and the truth of much that 
is taught in this so-called science, but I am as ready to assert 
and prove that the foundation is false; the pretensions of the 
so-called founder are false; the name is a misnomer, as the 
teachings are in no way compatible with the teachings of 
Christ. 

Christ healed the body as well as the soul, acknowledging 
the body as the temple of the soul. The very denial of the 
existence of the body is not only un-Scriptural but un-Christian. 

^'- Beloved believe not e^ieiy spirit, hut try the spirits whether 
they be of God, becattse many false prophets'are gone otit into the 
-world. Hereby hnojv ye the spirit of God. Every spirit that 
confesseth that Jesus Christ has come in the flesh, is of God. 
Every spirit that confesseth not that Jesus Christ is come in the 
flesh, is not of God, and this is that spirit of .1 ntichrist loliereof 
you have heard that it should come." 

There is nothing scientiflc in healing that which, in reality, 
does not exist; nor in denying the existence of that which is 



THE CARE OF THE BODY. g5 

known and felt. It is unscientific because it ignores the fact 
of man's physical life as is taught in science. 

Disease is not imaginary. Many diseases, however, have 
their origin in the mind, but the disease is an actuality. Both 
cause and effect should be removed; then to avoid a recur- 
rence, avoid tiie mental iiiharmonies through which the physical 
inharmonies came. 

"The fashion of mental healing by resolutely ignoring 
disease, fixing the mind upon the conception of perfect health 
and the all-pervading benignity of the Deity, is not so irra- 
tional in essence, but it is mingled with so much of metaphysical 
nonsense in the denial of the existence of disease." 

The author (?) of "Science and Health " claims originality. 
Even goes so far as to say: " No human tongue or pen has 
suggested the contents of this book." 

Even she knew the statement to be false or it must be ad- 
mitted that she displayed woful ignorance. The hand that 
guided the pen of the unfinished manuscripts that fell into her 
possession had loosened its grasp. The writer had succumbed 
to that which existed only in his mind. He was not dead; he 
only thought he was dead. The acknowledged author was 
languishing upon a bed of sickness. She was told she must 
die. She made up her mind she wouldn't. (So far, so good; 
would there were more.) Disease was a myth. She arose. 
She took the unfinished writings, added thereto from the 
teachings of Mme. Biavatsky, published a book, proclaimed to 
the world that she was infallible, that the writings were origi- 
nal; formed classes to heal imaginary ills; saw a mine of 
wealth. It was in her mind, but it soon materialized. She 
taught Christian Science; so much science for so much money. 
The Christian principle was forgotten — "Freely ye have 
received, freely give." 

The principle— the original (?) principles taught in her book 
— are older, many hundred years older than the Christian era. 

In a translation of the Vedic poems from the Bhagavad (lita, 
verse 15, chapter 2, you may reatl the following: 

"The only real existence is Eternal existence, that of spirit. 



g6 THE CARE OF THE BODY. 

Matter does not really exist, Ijiit is merely the production of 
Maya — the mystic power by which the Supreme Being has 
created an illusive and temporary matter, which seems to exist 
but does not really do so. There is no real existence for mat- 
ter, nor non-existence for spirit, which alone really exists." 

There you have, in the Brahminic mysticism, the jjrinciples 
of the Christian Science. What an absurdity to introduce it 
as a product of the nineteenth century. 

Let us confront one other statement: " Disease is purely 
imaginary, a phantom created by the mortal mind." 

I am pleased to quote J. S. Loveland's answer to this fallacy: 

" The lower animals, as well as man, succumb to these influ- 
ences. Is it ' the fabulous creation of the mortal mind ' when 
a horse dies of consumption or colic ? Is disease a myth ? Is 
there no such thing as matter? Has disease nothing to do 
with the physical organization? Is it purely an affection of 
the mind ? 

" Those Christian Scientists who do any good are, in reality, 
magnetic healers, denying the source and character of the 
power they use. Many of them do not know how mind acts 
upon matter. Apparently tliey are profoundly ignorant of the 
function of the nerve ctira, or vital force. If they did know, 
they would readijly see that they are using the old well-known 
methods of magnetic operation. Magnetists, years ago, oper- 
ated upon their subjects when miles away. Why not ? The 
medium of mental -use is universal. Mind acts upon mind and 
matter, because the means of actual touch is substantially 
unlimited. The mind, in the case of mental telegraphy, acts 
thousands of miles away from the body, because it has an agent 
of force to work with (odic force). 

"One can project his vital energy itself, and can thus influ- 
ence the nerve-force of another." 

To those who are unfamiliar with the power of psychological 
influence, the foregoing criticism upon Christian Science may 
seem almost as mysterious as the teachings of the science, l)ut 
to those who have investigated telepathy, psychology, etc., the 
remarks v/ill be very clear. 



THE CARE OF THE ISODY. 97 

I dismiss this subject of Ciiristian Science wjtli the terse 
saying of the Rev. Savage, D. D., of Boston: "When tlie 
Cliiistiau Scientist says 'there is no mailer,' then it's no matter 
what lie says." 

While much may be taken from so-called Christian Science 
that will prove exceedingly helpful in the cait- of tlie body, let 
the reader choose that which is in accord with good common 
sense, acknowledging the existence of the material, Isut learn- 
ing, as he may from said teachings, that iiiiud is superior to 
matter. 

The little I have had to say of this subject is merely sugges- 
tive, and is given to the reader that he may not lean on a 
broken staff. 

CATCHING COLD. 

Don't do it. Don't let the odd catcli you. It is impossible 
to catch cold so long as a healthy contlition of the skin and an 
even temi)erature of the surface of the body are maintained. 

Tlie slightest warning that Nature gives you should be 
heeded at once. If \<)U git the snufiles, the forerunner of a 
cold in the head (a cold always settles in the w't'rt/vj/ place), 
you should take a brisk walk or run, but be sure to keep the 
mouth firmly closeil. If you are so situated that you cannot do 
either, then breathe deeply and rapidly until your hotly has 
passed from a negative to a positive condition. 

]'',([iiilibi iiim is liL-allh, the loss of it is disease. Keep up 
your \ilality to the j)roper point and no disease can touch you. 

To the proper point ? jvye, there's the rub. We get care- 
less, and when we are .unfortified the enemy attacks us. The 
moment the body beccmes negative, below a certain point of 
vitality, we become subject to encroachment, especially of 
colds, and then the most vulnerable points — throat, nasal pass- 
ages, lungs, etc. — are attacked. 

THE THROAT. 

Do not mufhe up the throat when winter comes. Nature 
does not need \.\\<i. precaution, but if taken, she will resent the 



gS THE CARE OF THE BODY. 

iion-continuancc. The protection of the throat rests in keep- 
ing tlie mouth sluit, thus protecting tlie lining of the throat. 
The Ijack part of the neck sliould 1)6 jirotected from even the 
slightest draught of cold air. ]f out of doors turn up the coat 
collar in the back; the same ^^•hen indoors, if sui>jected to a 
draught. Do not sit unconcernedly in a hall or church or 
theatre if you are exposed to a cold current of air upon your 
back. 'Twere better, by far, to face it. 'Tvvere better still to 
change your seat or take some measure to avoid the effect if 
the cause is not removed. Do not ■wait until you are chilled. 
That is Nature informing you that you did not heed her first 
alarm. 'Twere better to momentarily disturb the lecturer, 
pieacher or actor than to incur any risk that may jnove fatal. 
" Charity begins at home." "To yourself be true." "Pre- 
vention is better than cure." Oi:)etlience to Nature's demand 
is better than the sacrifice that must follow any non-conform- 
ance with her laws. 

CHEST AND TUNGS. 

As with the throat, so with the chest; the caution, as to the 
matter of protection, is usually niisaj)plicd. 

An erroneous notion prevails that if tlie chest is well jiro- 
tected from cold no harm will come. Extra warmth is neces- 
sary at the hack, over the situation of the chain of nerves known 
as the sympathetic, whose purpose it is to regulate the supply 
of l)lood to the various organs of respiration and digestion and 
to keep thoie organs in co-ordination. 

ft is, undoubtedly, by draughts on the back of the neck that 
cokis, or inflammation due to colds, are most frerpiently taken. 

See to it that )()ur ihcst protector is a hack ])r()teclor. Who 
ever heard of " the cold chills" lunning* down one's chest. 

Again let me impress upon you the necessity of keejiing up 
a certain temperature of the ])ody in order to avoid catching 
cold. 

It is said that a little woolen clothing around the chin and 
neck is more productive of warmth than five times the amount 
elsewhere. This is probaldy due to tlie fact tliat the circula- 
tion and evolution of heat are at once increased ami sent down- 



THE CARE OF THE BDDY. ' 99 

ward. This may be demonstrated by Iiaving some one place 
one hand around your chin and tlie other around the occipital 
base. 

In extremely cold weather one may notice the effect of 
increased warmth by burying the chin, so to speak, in the fur 
wrap or boa or muff, as ladies are frequently seen to do. 

In ])rL-venting cold, especially in warm weather, a wortl of 
caution is especially necessary concerning the too sudden 

CHECKING OF PERSPIRATION. 

riivsiologists have said that if a few drops of the blandest 
fluid in Nature are injected into a blood vessel against the 
current, death is an instantaneous result. 

Millions of canals or tubes from the inner portion of the body 
open tlitir little mouths at the surface, and through these 
channels, as ceaseless as the flow of time, a fluid containing 
the wastes and impurities of the system is passing outward and 
is emptied out of the skin. 

This fluid must have exit or we die in a few hours. If it 
does not liave vent at the surface of the body it must have 
some internal outlet. Nature alihors shocks as she does a 
7'acuiiiii. Heat distends the mouth of these ducts and pro- 
motes a larger and more rapid flow of the contained fluid; on 
tiie other hand, cold contracts them, and the fluid is at first 
arrested, dams up and rebounds. 

If the purest warm milk injected against the current kills in 
a moment, not from any chemical quality, hut from the force 
against the natural current, there need be no surprise at the 
ill effects of suddenly closing the mouths of millions of tubes 
at the same instant, causing a violence at every pin-head sur- 
face of (he liody. 

If these months are gradually closed, nature has lime to 
adaj)! herself to the circumstances by opening her channels 
into the great internal waterways of the body, and no harm 
follows. Hence the safety of cooling off slow ly after exercise 
or being in a heated apartment, and the danger of cooling off 
rapidly under the same circumstances, familiarly known by the 
expression " checking perspiration." 



lOO THE CARE OF THE BODY. 

The result of closino tlie pores of tlie skin is various, accord- 
in<r to the direction tlie sliock takes, and this is always to the 
weakest part; in the little eiiild it is to the throat, find there is 
croup or diphtheria; in the adult, it is to the head, giving 
catarrh in the head or running of the nose; to the lungs, giving 
a severe cold, or if very violent, causing pneumonia, or inflam- 
mation of the lungs themselves; or pleurisy, inflammation of the 
covering of the lungs; to the bowels, causing profuse and 
sudden diarrhoea; or to the covering of the bowels, inducing 
that rapid and often fatal malady known as peritoneal inflamma- 
tion; if the current is determined to the liver, there is obsti- 
nate constipation or bilious fever, or sick headache. 

Hence a cold is known by a cough, when perspiration is 
driven inward and is directed to the lungs; by pleurisy, when 
in tlie lining of the lungs; by sick heakache or bilious fever 
when to the liver, etc.; diarrhoea or constipation when to the 
bowels and liver. 

To avoid colds it is only necessary to avoid closing the pores 
of the skin either rapidly, by checking perspiration, or slowly, 
by remaining still until the body is thoroughly chilled; that is, 
until the pores are nearly or entirely closed by inaction in a 
cold atmosphere or room. 

In the matter of health, these suggestions are of incalculable 
importance, especially as regards the care of the body. 

BATHING. 

Every well informed athlete takes a sponge-bath after vigor- 
ous exercise. 

The proper care of the body demands a daily sponge or hand- 
bath, night or morning. * This is greatly improved by dissolving 
in the water a handful of salt — table, or rock, or sea salt; the 
latter being preferable. 

Cold water should be used by those having sufircient vitality; 
otherwise, warm or lukewarm water. 

A ho:-water tub-bath should not be indulged in more than 
Oiice a week, and then on retiring. If one is obliged, after 



'IHK rARi: OI" I' I IF. HUDV. 



fakiiit^ a. liol-svalcr l)alli, |o l;() mil into llie ojien air, he slioiild 
follow such a lialli with a linsiiifr ,,f die Ixiily in cold water, 
and then a rub-down, />/// //c/ /i>i> 7'/\^or(U/s. 

If you yet overheated from the ruhliiuL^ vou are just as liable 
to catch cold as l)eini^ overheated from the warm-water liatli. 
One's body liad better be '.'(7 -w itli the cold water of the bath 
■when the clothint; is ]uit on, than to be wet with perspiration 
from an excessive rub-down. iiathing is an art, but the care 
of the body after bathing is even more tlian an art, and the 
care of the body after excessive perspiration still more of an art. 

My own experience may not lie out of place. Closing my 
lecture on " Physical Training "' with an exhibition of heavy- 
club swinging, I am, as a conse(|uence, ipiile warm. As a 
usual thing there is no opportunity for a halh until 1 reach the 
hotel. Therefore, I do not tlress immediately, but walk about 
upon the platform, chat with friends from the avidience as they 
are passing out, etc., etc. (do not nusinterpret the etcetras); 
this I do until I have ceased perspiring. I then am in a con- 
dition to dress, the extra amount of clothing kccpijig me warm 
instead of making me warm. This has been my custcnn for a 
little over a quarter of a century, and the result is 1 lia\e never 
caught cold — or the cobl caHL;ht me -no matter whether the 
mercury was \\\> (o ()o or loo or had dropped down to 2o or 30 
below; summer or winter the same princijdc holds good. 

To dress immediately after exercising is like blanketing a 
horse when it is fairly steaming. The dry blanket liecomes 
wet, the horse becomes cool and is often chilled by the wet 
lilanket; whereas, if the blanket were placed u[ion the horse 
just as he ceased sweating, the dry l)lanket would keep him 
warm, anil would so act upon the surface of the body as to 
prevent the reaction that is likely to follow when the iiorse has 
ceased sweating and the body comes in contact w ith the wet 
blanket. 'Tis true, the blanket absorlis the moisture, but this 
very absorption causes the mischief. 

The necessity of freipient bathing and change of undercloth- 
ing is evident from the fact that through the perspiring glands 
of the skin is exhaleil forty ounces of vapor each day; this 



I02 THE CARE OF THE BODY. 

vapor being loaded with tlie waste and impure matter wliicli 
the lungs cannot remove. 

Do not wear any undergarment at night that has been worn 
during the day. It contains the excretions of the body, which 
are likely to be reabsorbed by the system; therefore, it is 
necessary that all clothing worn during the day should be thor- 
oughly aireil at night, and all clothing worn at night should be 
thoroughly aired during the day. 

When taking a hand or sponge bath it would Ije well to put 
into the water a handful of sea salt. You may, by so tloing, 
have a sea bath at home and thus avoid many of the discomfi- 
tures of seaside bathing; besides, you can have it at all seasons 
of the year. 

I know of nothing more invigorating than a sea-salt bath. It 
is almost impossible to catch cold after a sponge bath of sea 
salt and cold water. The ])Ores of the skin take it as eagerly 
as if so many thousands of hungry mouths were opening for a 
veritable feast. 

The efficacy of salt is so little known, tliat is, its real value 
in so many, many ways, that I purpose giving herew ith some of 
the most notable uses to which it may be put. 

THE USES OF SALT. 

Half a teaspoonful of common table salt dissolved in a little 
cold water and then drank will instantly relieve "heartburn" 
or dyspepsia. 

If taken every morning before breakfast, increasing the 
quantity gradually to a teaspoonful of salt and a tumbler of 
water, it will, in a few days, cure any ordinary case of dyspep- 
sia, if, at the same time, due attention is paid to diet. 

Tiiere is no better remedy than the foregoing for constipation. 

As a gargle for sore throat it is equal to chlorate of potash; 
besides it is entirely safe and may be used as often as desired, 
and should a liitle be swallowed each time, it will have a Ijene- 
ficial effect upon the throat by cleansing it and by allaying the 
irritation. 

In doses of one to four teaspoonfuls in half a pint to a pint 



THE CARE OK THE KODV. IO3 

of tepid water, it acts jir()ni|illy as an emetic, and in cases of 
poisdiiiiiL; it is a renied)- that is alwavs on hand. 

It is an excellent remedy for liites ami stings of insects. 

It is a valuable astrinj^ent in hemorrhages, particularly for 
l)keding that follows the extraction of teetli. 

It lias I)Oth cleansing and liealing |)n)perties, anrl is, there- 
fore, a most excellent application for superficial ulcerations. 

Salt water for the eyes; salt water for the hair; salt water 
for chapj^ed Iiands and face; salt water for catarrh. By tliis 
time you will be so well salted that, paradoxical as it may 
seem, you \\ill Ije ever fresh. 

CATARRH. 

Just a word of caution, however, as to its use for catarrh. 
Do not jwzc^' it through the nostrils. Do not snuff (?;/]' li<piid 
through the nostrils, as it is lial)le to enter the Eustachian I,,, o 
and thus cause deafness. It will cure the catarrh, just the 
same, but it will be done at the expense of the hearing. To 
avoid tliis result, use a douche or atomizer, and have the water 
ipiite warm, at least lc[)id. 

An ounce of borax dissolved in one quart of rain water is 
also an excellent remedy for catarrh. It is preferred by some 
because it is much milder than the salt and \\ater, more sooth- 
ing and just as efficacious. 

A CLEAR COMPLEXION. 

Salt water, especially sea salt and water will be found very 
beneficial for producing a good condition of the skin, and give 
to the face a good, healthful glov\', but soap and water and vig- 
orous lubbing are also essential. 

AIIdw the salt water to remain < n during the night, or if used 
in the morning then for a few hours thereafter before soap is 
usetl. 

jNIr. D. L. Dowd, of New York City, gives some timely sug- 
gestions concerning the care of the complexion: 

" Most ladies have a wrong idea of taking care of the com- 
plexion. After washing the face, instead of rubbing it hard 
with the towel until it is perfectly dry and smooth, they simply 



104 '-'HE CAKE OF THE BODY. 

pat it NA ith the to\\ el. This is one of the surest ways of spoil- 
ing a good complexion. The skin (when in health) is a very 
active agent, throwing off a great amount of the waste matter 
"f the body, and is also constantly exuding an oily fluid which 
dries on the surface. Unless we use good soap with plenty ot 
hard rubbing, it is not very easily removed and, consequently,, 
the face and hands, being exposed, are liable to chap. Pimples, 
arid what are commonly called blackheads, come from the same 
cause. 

" IJlackheads are commonly supposed to be a kind of skin 
worm. This is erroneous. The skin being inactive, the waste 
matter is not thrown from the oil glands, and the blackhead 
is caused liy dirt adhering to the oily substance of the glands. 

"One does not like to admit that his face is dirty, but he 
admits that he avoiils the use of soap and the rubbing of the 
face hard and thy, because it is too red. That is exactly why 
the face, in many cases, is red and sore with pimples. It has 
not been sufficiently rubbed, else the circulation of the blood 
in those parts would be stimulated, thus causing such a, healthy 
action of the skin as to throw off the refuse matter." 

SLEEPING. 

Every hour before midnight is worth two after that time,, 
owing to the change in the magnetic forces. Whether we: 
M'ish to admit it or not, there is surely much reasoning in the 
effect of the magnetic currents upon the human system. 

Dr. E. D. Babl)itt, of New York, claims that "the positioiv 
i:i sleeping sliould be -with the head mainly to the North in the 
Northern Ilemisi)here, as the cool electrical forces which 
sweep the magnetic needle toward the North magnetic pole 
are needed in the brain, the hottest part of the body. 

" Many sensitive, nervous systems have been almost wrecked 
by long continued sleeping with the head to the South or West." 

I think that a few nights' trial will convince any one that 
the position of the head of the bed has much to do with obtain- 
ing a good night's rest. 



THK CAUK, OF THK DODV. TO 5 

The (juestiiiii is often nskcd as regards tlie lying on tlie riglit 
or left side. It is a well-estahlished fact that it is better to lie 
on the rigJit 9,\(\e, especially if there is undigested food in the 
stomach. Lying on the right side is also less likely to croud 
the heart and otherwise interfere with its proper function. A 
lawyer, however, can lie — on either side. 

In " I'hysical Training Simplified " may be found my )iiodus 
operaiicli for acquiring the habit of going to slee]! in two min- 
utes. This practice is especially intended for the siesta — the 
afternoon naj) — the great mind and body restorative. Under 
the head of "Insomnia," I shall treat especially of various 
methods of producing or inducing sleep at itiglit; but I would 
not have my readers miss the great blessing of a fifteen-minute 
nap. It will add years to your life; it will add life to your 
years. 

INSOMNIA. 

What a cui'se to humanity! What a self-inflicted curse! All 
so-called curses are but the result of one's own indiscretion, 
possibly that of another, the trouble being caused by the viola- 
tion of some law of Nature. 

Every evil is but a perverted good. Nothing evil was ever 
created as such. Sleep is the greatest restorative that Nature 
can give. Then let us woo her if in any way we have wounded 
her. I give herewith a few thoughts bearing on this important 
subject. 

We should first consider the cause of the insomnia ere M-e try 
to remove the effect. 

In the majority of cases it is due to an over-activity of the 
brain, whatever may be the cause otherwise. It may arise 
from business excitement, anxiety, worry, etc., etc. 

It should be remembered that the brain, not being a muscu- 
lar organ, must rely upon bodily activity to draw down the 
blood .that has been used and make room for new. It is this 
congestion, especially at the base of the brain, that cause."; 
insomnia, headache and often insanity. 



Io5 THE CAKE OF THE BODY. 

This bodily action is not only necessary for those troubled 
with insomnia, but it is just as essential for the brain-worker, 
for unless the supply of blood to the brain is frequently 
changed in this way, the organ loses its capacity for vigorous 
thought. 

Benjamin Franklin's method for curing sleeplessness wan to 
get up, turn back the bed clothing to let the bedding air, and 
then walk about a few moments. In doing this the blood is 
partially drawn from the brain, but I do not think the remedy 
is sufficiently vigorous unless for an ordinary case. 

My own method is the same in purpose, but greater in 
degree. It consists of a special physical exercise given in niy 
" Physical Training Simplified." It is given there, however, 
with a view of resting the brain-worker and preparing him for 
continuous effort. I shall give it here as a preventive or cura- 
tive for insomnia. 

Just before retiring, stand erect, with the weight of the body 
mainly upon the ball of the foot, the heels bearing little or no 
weight. Rise slowly, as high as possible, and descend slowly, 
just touching the heels lightly to the floor. Continue this 
exercise until you feel the congestion at the calf of the liml). 
Then kick vigorously a few times; then rise again until you 
feel the congestion once more, and then when the muscles of 
the calf "fairly ache," rise two or three more times until they 
tinfairly ache. Preparatory to this, walk about the room on 
your toes while you are disrobing. 

Take this exercise (from 40 to 100 times) every night, whether 
you feel the immediate need or not. It is, also, the best exer- 
cise that can be taken for the development of the calf of the 
limb and for one set of muscles in the thigh. 

This exercise, if persistently practiced, will positively cure 
insomnia; but for the benefit of those who are averse to zvork 
or are not able to do so (more especially for the latter), I here- 
with give a pleasant substitute: 

A cup of hot milk sipped slowly, while still hot, just before 
going to bed, is a better sleep-producer than all the opiates 
known to uiateria ntcdlca. 

*i 



THE CARE OF THE BODY. loy 

To give the remedy its utmost potency, no food should be 
taken with it. not even a tiny wafer. 

The liot fluid taken into the stomacli l)rings al)out an 
increased actuity of tiie hU>nd vesseLs of the stomach, tluis 
causing sligiit temporary congestion, wliich relieves the hlooil 
vessels of the brain and tlius induces natural and refreshing 
sleep. 

In lighter forms of sleeplessness it will be found that a hot- 
water foot-balh is very effectual in obtaining the desired result. 

Here's another method, the beneficial result of which is 
beyond t|uestion with many forms of insomnia: 

"It is a conimiin expression th.it to take food immediately 
before going to bed and to sleep is unwise. Sncii a suggestion 
IS answered by a reminder that the instinct of animals prompts 
them to sleep as soon as they have eaten; and in summer an 
after-dinner nap, especially wdien that meal is taken at mid- 
day, is a luxury indulged in by many persons. Neither dark- 
ness nor seasons of the year alter the conditions. If the ordi- 
nary hour of the evening meal is six or seven o'clock and the 
morning meal at seven or eight o'clock, an interval of twelve 
hours or more elajises without food, and for the persons whose 
nutrition is at fault this is altogether too long a period of fast- 
ing. 'I'hat such an inler\al without food is permitted explains 
many a restless night and much of the head and backache, and 
the languid, half-rested conditioH on rising, vhich is accom- 
panied by no appetite for breaklast. This meal itself often 
ilissipates these sensations. It is therefore desirable, if not 
essential, when nutriment is to be crowded that the last thing 
before going to bed should be the taking of food. 

" Sleeplessness is often caused by starvation, and a tundder 
of milk, if drank within the nnddle of the night, w ill often put 
people to sleep when hypnotics would fail of their purpose. 

" Food before rising is an equally important expedient. It 
supplies strength for bathing and dressing, laborious and 
wearisome tasks for the underfed, and is a better morning 
'pick-me-up' than any hackneyed tonic." 

There i.-j one caution, however, that I would appencl to the 



Io3 THE CARE OF THE BODY. 

foregoing, and it reminds me of the sound advice always given 
l)y a prominent ]diysician in Trenton, N. J , viz.: "Never take 
medicine only as a necessary evil." So I would say; Do not 
eat at bedtime nor in the middle of the night unless you feel 
the needs; and those needs coming from a natural, not a 
depraved app'etite. 

THE CARE OF THE FEET, 

Though the feet and the liead are far apart, they have much 
to do with each other, and the care of the feet has much to do 
M ith both the mental and physical condition of one's system, 
hence should receive special attention in the consideration of 
the care of the body. 

The feet should be kept dry. If they perspire freely the 
hose should be changed once or even twice a day, especially if 
one is subject to or catches cold easily. Nervous, excitable 
persons are very prone to clammy, cold, damp feet. 

We speak of the feet perspiring, but it is not really a per- 
spiration, nor is it increased by warmth, but rather by the cold. 
It is, instead, the result of a wakeful nervous condition, and 
the excretion is oftener the product of the worn-out brain and 
nerves. It is always worse when the mind is most excited. 
Public speakers, singers and actors suffer much from it, and it 
predisposes them to catch cold. It troubles least when one is 
idle or quiet. A few minutes' sleep will at any time thy the 
soles of the feet made clammy by excitement. This ought to 
show that the feet do not perspire from heat ; hence the folly 
of changing woolen for cotton hose. 

Clammy feet are a common cause of sore throat, enlarged 
tonsils, swollen glands, catarrh and all that class of troubles. 

Business men often catch cold without being able to account 
for it. They go home after a d:iy of mental excitement, the 
soles of the feet clammy and damp, and they think they are 
taking the proper precaution by simply changing their boots or 
shoes for slippers; but they make a mistake, serious and some- 
times fatal, by still wearing the damp hose. Such a change 



THE CARE OF THE liODY. log 

should always be accompanied with dry liose. So much 
trouble? Yes, 'tis true, but it saves a tloctor's bill and more 
trouble. 

COLOR OF THE CLOTHING. 

Has color of the clothing anything to do with the care of the 
body? Most assuredly, when the body is exposed to the sun's 
rays. The sun has its effect, beneficial or otherwise, on every- 
thing in the universe. Why should the human body be 
excluded ? 

The physician tells his convalescent patient, in fact, all 
patients able to be about, to spend as much time as ])osbil)le in 
the sunlight; but the essential difference between sunlight antl 
sunheat is not always impressed upon the mind of the patient — 
not always impressed upon the mind of the physician. 

There are certain cases in which the person needs the heat 
of the sun, but there are more cases, many more, in which tlie 
person needs the light of the sun. 

Wearing black in the summer, when exposed to the rays of 
the sun, is equivalent to living in a cave, as far as benefit to 
the body is concerned, unless excessive heat is t!ie desired 
object. 

Light-colored clothing should be \\orn, especially in the heat 
of summer, if the body is to be benefited thereby. 

Black, when exposed to the sun's rays, absorbs the light, 
draws and radiates the heal. 

White, when exposeil to the sun's rays, transmits the light 
and reflects the heat, hence white or light-coloretl clothing is 
preferable, because it is the light of the sun that the human 
body needs. 

I have made several practical tests of this matter of color as 
a transmitter of light and heat. I will mention two of these 
experiments: 

Krom Hotel Yen Dome, at San Jose, California, to the Lick 
Observatory on Mount ILimilton, is iwenty-eiglit miles by 



no THE CARE OF THE BODY. 

road. On llie 2cjth of April, iSgo, I traversed tliis distance on 
foot; not by tlie trail, Isut l^y the same road as taken by the 
stages. 

During the entire distance, and the time occupied in waliving 
it, I was exposed to the sun's )a)s; not only tlie direct, buj 
those terribly trying 'niiUrect rays reflected from the side of the 
mountain. 

I first tried a dark-colored coat, though light in weiglit, but 
the heat \\as intense. I tlien exchanged (at the end of about 
ten miles) A\hite for Idack. The effect was marvellous. 
Nothing short of actual experience could make one thoroughly 
understand the difference. I was not even uncomfortable 
from the heat of the sun during the remaining eighteen miles. 
I <■(??/■/(/ not be; for the white reflected the heat and my body 
was benefited by the light of the sun. 

I wore a light-colored cap; hence the head was protected 
from the heat. But I experienced another difficulty, which 
afforded another and excellent opportunity and proof of my 
theory. The side of my face next that of the mountain was 
being burned by the reflected rays therefrom. I dropped a 
white handkerchief over that side of the face, placing one end 
under the cap. From that time on I suffered not the slightest 
discomfiture. Had I not taken this precaution, my face would 
have ben burned almost to a blister, owing to the prolonged 
exposure. 

As another test: Some years ago, in Detroit, Mich., I pegged 
down a yard of black muslin on a nice plot of grass; l)y its 
side a yard of ivJtitc muslin. 1 left them there during the 
month of July. At the end of the month I removed both 
pieces. Underneath the white cloth, which had reflected the 
heat and transmitted the light of the sun, the grass was as 
green and as fresh as on the day it was covered. Underneath 
the black cloth, which had radiated the heat and absorbed the 
light of the sun, the grass was dead, perfectly parched; not a 
single spear of green grass. 

Deep yellow or orange color, when worn as a covering for 
the head, or as a lining to a hat is a preventive of sun-stroke. 



THE CARE Oli- 111 K BODY. Ill 

(One must not cunfuund over-lieatint; of the blood with that of 
sun-stroke.) 

An overseer in New Orleans told nie that as he was exposed 
to the sun's rays all day long, and hail trouble with his head 
in consequence, that he would try the efficacy of the orange- 
colored lining to his hat. lie did so, even lining the brim. 
In a few days he came to me, saying: "At first, I thought it 
my imagination, but changing back one day to the hat I was 
accustomed to wearing, 1 was thoroughly convinced that the 
change for the better and the prevention of the former trouble 
were, indeed, due to llu- jiroper covering as a ]M-otection to the 
sensitive brain." 

This is worthy of further consideration and additional proof. 
These that I have stated have been personal experiments; let 
us take an illustration with «liich every one is familiar; so 
familiar that there are few persons who have ever asked the 
why or wherefore. Let us see: 

Did you ever receive the jiroof of a photograph in a white 
envelope? What has this to do with the effect of the sun upon 
the brain ? It jiroves the point in (juestion. 

The brain is a sensative plate, just as sensitive as that used 
by the photographer. It, loo, gets impressions upside down 
quite frequently. Then, too, the brain is affected by the 
light of the sun very nuicii as is the sensitive plate of the pho- 
togra])her, or the j)roof from the sensitive plate before it passes 
through the toning bath. 

The yellow envelope preserves the proof just the same as the 
yellow covering for the head protects the brain. Why yellow? 
Because it is the only color that acts as a protection. How 
does it protect ? By filtering from the rays of the sun the chem- 
ical properties that are destructive to negative, proof and brain. 

Why did the photographer used to have a "dark room" in 
which to look at the negative; and also to prepare it to be 
shown to the sitter? He, working in the dark, figuratively, 
workeil in the dark literally; that is, he admitted only artificial 
light, as he knew that daylight (unsifted) would be destructive 
to his chemicals. 



112 THE CARE OF THE BODY. 

Go into the pliotographer's so-called dark room now. It is 
flooded with daylight, but tliat light is Transmitted through 
orange-colored glass, or a combination resulting in those colors. 

When in a photographer's studio, ask to see his chemically 
prepared paper from which the proofs are made. You will find 
it — wherever it may be — protected from the light of the sun by 
a protection of orange-colored cloth. 

There was a time, about eighteen years ago, when blue-glass 
healing was a craze. The principle of healing with colors was 
all right, the fault was in a lack of discrimination; that is, in 
using only one color. 

I saw a man in New Hampshire taking the blue-glass treat- 
ment. Tie \\as suffering with paialysis. Think of it ! A 
man afflicted with paralysis taking the rays of the sun through 
blue glass. He would have experienced about the same bene- 
fit and almost as much comfort (?) if he had been placed in a 
moderately cool refrigerator. 

Blue is cof)ling, soothing; but that was not what he needed. 
He needed red glass treatment. Red is vital, blue is mental. 
Red is the life-giving principle, the blood. 

Blue glass should be placed in the window of the sanctum 
sanctorum of editors, literary men and all who need a cool 
head and cool judgment. Not that such persons ever gel hot- 
headed, but it is a good jsreventive. 

I am a firm believer in chromopalhy (healing with colors). I 
am a firm believer in all of Nattires remedies. Dr. E. D. 
Babbitt, of New York, in his "College of Finer Forces," has 
done much to promulgate these truths, to further the cause and 
to thoroughly demonstrate the medicinal effects of the rays of 
the sun through various colored lenses filled with water; also 
the effect of the water when taken internally; also sun-baths 
under different colored plates of glass. 

Druggists know that certain medicines are excitants, others 
soothing, etc. They also know (or should) that each medicine, 
according to its particular properties, would the better retain 
its power if kept in bottles or packages of appropriate color. 

A druggist in Ohio told me that he lost one whole case of 



THK CARE or THE HODV. II3 

goods Ijecause they were exposed to the light for only a .'•hort 
lime. On intiiiiry 1 learned that the bottles \^ere of the ordi- 
nary kind (white). I also learned that the ingredients were of 
such a nature that, had they been put in ainher-colored bottles, 
they could have been placed upon the shelves and exposed to 
the light with profit — profit to the medicine and profit to the 
dealer. 

This is a sul)ject of intense interest, and worthy of much 
more consideration than I can give it here. I trust, however, 
that the foregoing may be an incentive toward a thorough 
investigation. 

BREATHING. 

The first essential is fresh air ; the next is to know how to 
use it. 

Strange tliat we do not know how to breathe? Mo. Our 
natures become perverted. So few persons know the real 
pleasure and benefits that come from deep, full breathing. 
How few, indeed, really H7<e, but instead only exist, and many 
of them drag out a miserable existence at that; while many of 
the ladies simply stay. 

In "Physical Training Simplified" I have, under this head- 
ing, dwelt so fully upon the proper manner of breathing that I 
shall pause here only long enough to say that all breathing 
shoulil l)e dia|ihragmatic, not clavicular. There should be 
movement of llie upper chest. It should be raised and fixed, 
but this must be the result of muscular action and not of 
breathing. 

As long ago as 1S42 in the "Medical Times and Gazette," 
Mr. Alex Shaw clearly indicated how the movements of the 
diaphragm facilitate the flow of blood through "the liver brought 
to it by the valveless portal vein. A deep inspiration sucks 
the blood into the liver, while expiration expel-; it with a jet. 
Therefore, liver indigestion, due to an imperfect supply of 
oxygen, is thus benefited by the deep, full breathing following 
physical e.xercise. 



114 I'J^E CARE OF THE BUDY. 

Do not hreat}ie through the lips. The dog possesses the riLjIlt 
so to do, but lie holds a license from Nature. 

The primary function of the nostrils is breathing. There is 
no occasion for the Incath to be taken through the lips. If 
one knows how to get his " second " breath he will never have 
occasion to open his lips in the most severe athletic \\ork. To 
do this simply requires that when you reacli that point where 
it seems that you cannot get one more breath, get it, but get it 
with the mouth closed. The effort may l)e a heroic one, but it 
will pay you, and all further effort will be (_)\er. But if ^ou 
open your mouth at this time, you will not be able to close it 
again until the breathing is nornial. 

Should the air that is taken through the lips be cool or cold, 
the results may be disastrous, as congestion (jf the lungs is 
likely to follow. 

All athletes, especially bicyclists, should guard against the 
danger of mouth-breathing. 

Preservation of the teeth also demands that the breath should 
be taken through the nostrils. The teeth require moisture to 
keep the surfaces in good working order. When one breathes 
through the mouth the mucus membrane has a tendency to 
become dry, the teeth lose their needed supply of moisture and 
then come discoloration, toothache, decay, looseness and finally 
the loss of the teeth. 

It is an excellent thing, also, to keep your mouth shut when 
you are angry. Excellent for your health and possibly for 
your teeth. 

Even in sleep the mouth should Ije keiit shut. If you cannot 
do so in any other way, do as does the s<[ua\\' with her pappoose 
— tie the mouth shut. Tlie Indian warrior sleeps, hunts and 
even smiles with the mouth shut, and alzcays respires thiough 
the noi:trils. 

Correct Ijreathing w ill, to a great degree, prevent cold in the 
head, catarrh, bronchial and lung trouble; in fact, almost any 
trouble with the upper air passages. 

A great many persons imagine that by taking deep inhala- 
tions they benefit the apexes of the lungs. Indirectly they do, 



THK. CARE OF THE BOPY. ' ' II5 

but not directly, not fully, not to tlie extent they imagine or 
desire. 7 //<• a/>t\\i's of the /uiit^s arc filled I'v exhalation. There- 
fore, the manner of exhalation is as essential as that of inhala- 
tion. Kf, s. lung exerciser the air should be /"('/((v/ (;/c/ .v/otc/v, 
so as to dam it up, as it \\ere, thus causing it to seek the min- 
utest air cell in the remotest corner of the lungs. 

Again, as a general thing, one does not exhale a sufficient 
amount of air. Special breathing exercises should l)e taken to 
not only //// the lungs to the utmost, but to empty them as 
nearl\' as possible, in order to throw out the dead air; also to 
gi\e the air cells greater elasticity. 

Exercises in breathing should be special and separate from 
other exercises. The breathing, during all forms of athletics, 
should Ije natural; that is, natural to the condition, position 
and nature of the work. 'Twere better, in such cases, to have 
the breathing involuntary. 

SriROMKTER I-OR TESI'INO THE STRENllTH OF THK LUNGS. 
Height should blow Cubic inches. 

5 ft 140 to 166 

5 ft. I in 150 lo 174 

5 ft. 2 ill 160 lo 182 

5 ft. 3 in 170 to I go 

5 ft. 4 ill 175 to igS 

5 ft. 5 ill 180 to 206 

5 ft. in 190 to 214 

5 ft. 7 in 200 to 222 

5 ft. S in 210 to 230 

5 ft. 9 in 21510 238 

5 ft. loin 220 to 246 

5 ft. II in 230 to 254 

6ft 240 to 262 

VENTILATION. 

Proper ventilation is especially important for all indoor ath- 
letics. Consider the fact that each person should have 2,000 
cubic feet of fresh air every hour; that the air twice breathed 
contains enough carbonic acid gas to extinguish a light; that 



Il6 THE CARE OF THE BODY. 

every burning gas jet consumes as mucli oxygen as sixteen per- 
sons; tlien one will readily perceive the necessity of perfect 
ventilation, not only for the athlete in his training and public 
exhibitions, but for the athlete and all others in the home, the 
office, the sleeping room, etc. 

One of the sanitary officers of the Board of Health in a cer- 
tain city calls the average house "a reservoir of poison." 

From the fall closing to the spring opening of windows and 
doors the chances of health are 60 per cent, lower than during 
the free and early life of summer. 

It is of vital importance that an upper opening be kept in 
every living room, kitchen and sleeping room for the escape of 
the foul air emanating from life, labor and decay. . Rooms that 
are not provided with an upper register or a window ventilator 
can be perfectly ventilated by lowering the window a fraction 
of an inch. This imperceptible opening is a regular life insur- 
ance. Cold from this source can be caught only by the mind. 
If this precaution is heeded all winter long, day and night, 
there will be a reduction in lung and throat diseases. In con- 
sumptive cases this law should be rigidly enforced. 

Nearly twenty years ago I observed in the Boston public 
schools a simple, inexpensive but perfect mode of ventilation. 
I have since tested it for bedroom ventilating, the test being 
made during a severe winter, in order to get a better idea of 
its efficacy. 

This ventilator consists of a board the exact length of the width 
of the lower part of the window sash, the width of the lioard being 
but four inches. Raise the lower window and have this board 
fitted so perfectly (as a part of the lower sash) that no air can 
come in at the base of the window. This, as you will observe, 
allows a free current of outgoing (impure) air, and incoming 
(pure) air day and night. 

The advantage of this method over that of lowering the 
window is three-fold; first, a better exchange current is pro- 
duced; second, you cannot catch cold, even in your mind; 
third, the finest snow or sleet or rain cannot enter. 

By all means, at least by some means, have ventilation; such 



THE CARE OF THE BODY. II 7 

ventilation whereby you may exchange impure for pure air, 
and run no risk of catcliing cokl. 

We have but to reach out and lay hold of the blessings that 
Nature has so plentifully given in the air, the earth, the sea. 



A BRIEF SUMMARY. 

The Care of the Body depends upon good food, fresh air, 
proper exercise and the avoidance of things hurtful. 

Whatever else may be said, whatever system may be adopted, 
whatever may be the decision on all other points, all reputable 
athletes, physicians and [)hysical training directors will 
unitedly agree that: 

First — One who takes much exercise should eat nutritious 
food. 

Second — One who eats nutritious food should take much ex- 
ercise. 

Third — One who takes much exercise and does not eat 
nutritious food is wasting tissue where he does not relniild it; 
the waste exceeds the vital supply. 

Foitrlli — One \\ ho allows the outgo to exceed the income 
(mentally or physically) must inevitably become a mental or 
physical bankrupt. 

Fifth — Good blood makes good tissue for brain or brawn; 
good food is necessary to make good blood; good air is neces- 
sary to purify it; good habits are necessary to produce the best 
results. 




Spalding's 

m%t 

CUeldM$ 

FORHOME^ 
EXERCISING 



) ihor 
Ches 






XTO apparatus for home e 
ing covers the field s( 
oughly as the Spalding 
Weights. No instructions are 
necessary, and by simply follow- 
ing the chart furnished with each 
machine all the muscles of the 
body may be easily and pleasantly 
exercised and with sufficient vari- 
ations in the movements to relieve 
it of monotony. 

No. 7. With Cross Bar and 
Double Handles for two-handed 
exercises. Especially adapted 
to small rooms. 1.5 lb. weights, 
japan finish, .... $7.50 

No. 6. Our No. 6 Chest Weight is the same as our No. 5, without the 
Centre Arm Adjustment; 16lb. weights, japan finish, . . . $10.00 

No. 5. Japan Finish, 16 lb. weights, . 1500 

No. 5 A. Nickel-plated trimmings, 16 lb. weights, 18.00 

The No. 5 machine has the Centre Arm Adjustment which permits of 
all the lower as well as the direct and upper chest movements. The 
various changes are made by raising or lowering the centre arm, reqiiir- 
ing but a few seconds to do it, and practically combines in one machine 
a complete gymnasium. 

Co)ii/>lete Catalogue of Fall and Winter Sports Mailed Free. 



H. 6. Spalding % Br«$. ""'°'* ~™ 



SPALDING'S 



CALISTHENIC 



GOODS. 



NickehPlated Rubber Band Dumb Bells 




Finely polislied and nickel-plated, witli rubber bands 
around ends to prevent chippinj and readcrinjj them noiseless. 
Weight, lib., a His., 3 lbs., 4 lbs., f, lbs.. 

Per pair, 50c. /5c. S I .00 $1.15 $1.25 

NickehPlated Dumb Bells. 

Nicely and sinouilily l'misbe<l and li.indsoniely nicLel-plated 

and puU;,be.l. 
Weislit, lib., 21bs., 31bs., 41bs., 51bs., 

Per pair, 25c. 50c. CSc. 85c. $I.OO 

Iron Dumb Bells. 




Our iron bells are made on approved models, nicely hal- 
anceJ and finished in japan. 

Sizes, 2to4011)s., . . Per lb., 5c. 

ASH BAR BELLS. 

Made of selected :iiaterial, liiyhly jiollshed. 
No. i. 4/2 feet long, . . Per doz., $5.0O 

No. 2. •'■' feet Ion;.;, ..." 6.00 

SCHOOL WANDS. 

Made of straight grain maple and nicely finished. 
No. 3. 3*2 feet long, Ji-inch diameter, Per doz., $ | .25 

I m CALLSTHENIC WANDS. 

>^N .4. 4'i feet Ion,;, 1 incli diameur. Per do:^., G | .53 

Our complete Illustrated Catalogue mailed free to any address. 

A. Q. 5PALDINQ & BROS., 

»EW YORK. CHICAGO. ^ 



1 



THE 5F/1LDINQ 

Ibomc I8xcrci6er< 




A practical, simple and efficient Home Exerciser, and one specially adapted 
ior ladies and children, but at the same time can be profitably used by thd 
strongest athlete. It is readily attached to door frame, window casing or 
any convenient place in room ; is absolutely noiseless and takes up very 
little space. 

A hook top and bottom is all that is required to suspend it, and it can bo 
quickly removed when not in use, and as readily replaced. 

The variety of exerciso this little Eipparatus is capable of is simple endkss, 
jnd permits of the uniform development of the muscles instead of the uneven 
one so common to all the usual home exereises. Our Manual No. 29i on 
Physical Culture (price, postpaid, 10 cents), will give many valuable hints 
as to the most beneficial exercises, and by simply reversing the apparatus, 
all the lower movements shown may be adapted to tliis outfit 

No. I . Single strength elastic cords $ | ,00 

No. 2. Double strength clastic cords 2.00 

Our complete Illustrated Catalogue of all athletic sports, uniforms an<J 
gymnasium goods for home use mailed free to any address. 

A. G. SPALDING & BROS., 

NEW YORK. CHICAGO. 



Spalding's 
Bicycling and Outing Sweaters. 



Shaker Sweaters. 

Our Sliakcr Sweaters are made of 
^elected American wool and are superior 
111 ciuality, fit and finish to any sweaters 
in the market at ecuial prices. Weguar- 
:intee them to be absolutely all woo! and 
full shaped to body and arms. Colors; 
White, Black, Navy Blue and Tan. 

Standard weight, $3.50 

Medium weight, 2.75 




No. PX. Special weight, $3.00 
No. 7. Standard weight, 3.00 
No. 9. Medium weight, 2.00 

Mixtures. 

All Wool Ribbed Sweater in fancy mix- 
tures. A new and pleasing departure from 
the prevailing solid colors. 

No, 15. Standard weight, $4.00 



/V>pplieadpn, 



A. Q. Spalding & Bros. ^"' 



y^ — T^ 



rwjxexicanAssociaf;^^, 

^ DOUBLE STITCH ^i 

|Adoptcd ByThe American AssociATj|m 



^9!n\:H . 



^i&i 



THE REACH BALL 

When merit is the best, it stands 
pre-eminently alone as 

The Best 

It keeps its shape 
It gives satisfaction 
It is guaranteed 

MAKERS 

A. J. REACH CO. 

PHILADELPHIA, PA. 



The Spalding Roadster 




Series 
No. 9 

Frame 



Front Fork 
Bearings 



Tires 

Spokes 

Cranks 

Fed a Is 

Handle 

Saddle 

Gear 

Tread 

IVei'^ht 



SPECIFICATIONS 



Model 
No. 922 



Bars 



Finish 



Standard heiglu, 22 inches; tubular construction ; 

flush joints; reinforced, front tubes, li inch; 

rear tubes, |- inch D lower; J inch D upper; 

3-inch drop at crank hanger; wheel base, 44|. 

inches. 

Arch fork crown; side forks reinforced. 

Tool steel cut from bar; tempered, ground and 

]iolislied. 

Spalding single lul)e, 23 inch l)y i ^- inch. 

Straight tangent, swaged; 28 front, 32 rear. 

6| inch, round spring steel. 

Spalding combination. 

No. 2. 

Christy. 

74| inch— 24 x g. 

5 inches. 

As per specifications, without tires or saddle, 11 

pounds. 

Black Enamel, nickel trimmings. 



OPTIONS.— 34-inch frame, Model No. 934 ; 3f)-in<.h frame. Model No. 926. 
HaiRlIc bars, Nos. 1, 3, 4, .5, « or 9. Sprockets, 30 or 33 front ; 8 to 10 rear. 
B..ike. 

For Prices, ^PP'y to nearest agent or write to factory. 

THE SPALDING ROADSTER is specially constructed 
as our leader for I lie 1 S98 trade. In lines, and appearances 
generally, it will resemble THE SPALDING RACER, and all 
its parts and fittings receive the same care and attention as do 
the corresponding pans in other machines of our manufacture. 
This machine will compare favorably with any bicycle on the 
niiyUet, of any make, or at any price, and will prove a leader 
ill e\ery sense of the word. 



New York 



A. G. SPALDiNG & BROS. 

Factory, Chicopec Falls, Mass. 



Chicago 



t^^^=€^^ ^5^^=*e^^^ 's^^^e;^^ 



THE 

SPALDING 

OFFICIAL 

LEAGUE 

BALL 



Is the 

Officially 

Adopted 

Ball 

of all the 

Leading 

Leagfues and 

Associations 



"SPALDING 



When Stamped on Athletic Goods or Bicycles 
^ means 




SUPERIORITY 



A. G. SPALDING & BROS, 



^ Chicago New York 



d^^S^^^^a «^^J^^=^^ ^^^s^=^:^^a 



THE 



Christy Saddle 



1398 
MODELS 



CUE hygienic featiiresof the Cliristy 
Saddle have been universally re- 
cognized and confirmed by testi- 
monials from thousands of physicians 
in the United Slates and Canada, who 
use it themselves and prescribe it for 
their patients. 

It is modeled on anatomical lines 
and comfortable cushions are so placed 
as to receive the l)ony prominences of 
t lie pelvis, sustaining tlie weight of the 
body, and the open centre protecting 
tiiose parts susceptible to injury. 

Made in various sizes suitable for men, women 
children, as follows: 

MEN'S MODEL 
l^with pominol) 
No. 1. Medium size, width, 8'/4 
Ni). 3. L.'irge size, width, II 
No. 4. bmall size, width, VJi 




ELVIS AS IT RESTS ON 
THE CHIJISTV 



WOHEN'S nODEL 

( witliout pommel 1 

8. Sm.ill size, width, 7/ 

9. I,.-iige size, width, 9 



Insist upon having the Christy— the original and genuine 
anatomical saddle. 




Shepard Bevel= 
Gear Cyclometer 



It measures yards and feet — 
no other cyclometer does. 

It has no springs — just a set of 
gears which interlock; therefore 
jolting has no effect upon it. 

Every revolution of the wheel 
is accurately registered in feet, 
yaiils, tinths of a mile, miles, 
lundreds, thousands and tens 
cf thousands. 

It is the smallest cyclometer 
lade. Weighs only \y^ ounces. Is dust proof antl rust proof. 



New \ork. 



A. G. SPA! DINa & BROS. 



Chicago. 



SPALDING'S 

Official Basket Ball Goods. 




Frederic B. Pratt, Charles E. Patterson, LutherGulick. M D., 
Chairman, Treasurer, Secretary. 

The Athletic League of Young Men's Christian 
Associations of North America. 

40 East Twenty-third Street, 
New York City. 

Springfield, Mass., Sept 9, 1896 

Messrs. A. G. Spalding & Bros., 

'■'Dear Sirs: I am authorized to inform 
you that the Governing Committee of the 
Athletic League has decided to adopt your 
Basket Ball and Goal as the Official 'Basket 
"■BaU and Goal for the coming year; and 
also to request you to publish the official 
basket ball rules. 

( am, sincerly yours, 

LUTHER GULICK, 

Secretary, 



A. G. SPALDING & BROS, 

%w York. Chicago. 



I opalding's llome Library | 



Published Monthly and devoted to all Games and 
Pastimes of Interest to the Home Circle, 

PER COPY, 10 CENTS. 



1. 


CHESS. 


No 


n. LOTO. 


No 


2.3 CHILDREN'S 


1 


2. 


WHIST. 


No 


14. HEARTS. 




GAMES. 


"i 


3. 


DOMINOES 


No 


1.5. REVERSE 


No 


24. GROUP OF 


^ 




»n(i DICE. 


No 


16. PIQUET. 




CARD GAMES. 


fe 


4. 


POKER. 


No. 


;!7. GO-BANG. 


No 


25. DRAWING 


5. 


H.ACKGAM- 


No 


18. (MMES OF 




ROOM GAMES. 


^ 


MOV. 




PATIENCE. 


No 


20. GROUP OF 


^ 


6. 


EUCHRF.. 


No 


19. CHILDREN'S 




CARD GAMES. 


^ 


7 


BILLIARDS. 




GAMES. 


No. 


27. CHILDREN'S 


^ 


8.' 


EC ARTE. 


No 


20. CRIP.BAGE. 




GAMES. 


^ 


fl. 


CHECKERS. 


No. 


21. DRAWINC; 


Nn 


28. SKAT. 


^ 


10. 


liEZIQUE. 




ROOM (iAMES. 


No 


;^!). DRAWING 


^ 


11. 


TOOL. 


No. 


2-.'. GROUP OK 




ROOM GAMES. 


i 


12. 


PINOCHLE. 




CARD GAMES. 


No. 


SO. BACCARAT. 



^ 



^ 




BOOKS EVERY BOY 
5H0ULD READ. 

BASE r.A I. L.l.y Walter Camp. 
Specially adapted for colleges 
and preparatory schools. Inter- 
esting chapters are devoted to 
tlie hatter, caK her, pitcher, base- 
men, shortstop, oiittieldeis ; also 
chapters on batting and base- 
running. Fully illustrated. 

Price, I CC. postpaid. 

PRACTICAL BALL PLAYING, by Arthur A. Irwin. Contiiin- 
ing interesting chapters on individual and team batting; essentials 
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TECHNICAL TERMS OF BASE BALL, by Henry Chadwick, 
editor of .Spalding's Base Ball Guide. Gives definitions of all the 
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I'riiL-, (Oc. ]iost]iaid. 

AiiierJcan Sports Publishing Co. ^^^^.^Tork^^ 

SPALDING'S BASE BALL SCORE BOOKS. 

No. CLUB SIZES. 

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6. " " '.0 

7. " " 120 



Each jNo. POCKET SIZES. E.ach. 
$1.00 I. Paper Cover, 7 games, lOc. 

1.75 2. Board " 22 '• 2i=c. 

2 50 3. " " 46 " sOc. 

3.00| Score Cards, per doz., 25c. 



^ New York. A. G. SPALDING & BROS. Chicago. 






SPALDINQS 

Athletic Library 

No. Published Monthly 

2. Indian Clubs and Dumb liells. 

4. How to Become a Boxer. 

a. Gymnrstics. [Campbell. 

B. How io Plsy Lawn Tennis. By Champion 

7. How to Play Base Ball. Just the thing for 
Boys. ]-!y Walter Camp. 

9. The Athlete's Guide. How to Run, Sprint, 
Jump, Walk, and Throw Weights. 

J 2. Association Foot Ball. 

18. Hand Ball. 

14. Curiing, Hockey and Polo. 

16. Skating. A very practical book. By Champion 

18. Fencing. [Geo. D. Phillips. 

20. Cricket Guide. By Geo. Wright. 

21. Rowing. By E. J. Giannini, ('hampion Amateur 
2i. Canoeing. By C. Bowyer Vaux. [Oarsman. 
2."i. .Sniinming. By Walter G. Douglas. 

20. Hnw to Play Foot Ball. By W.^lter Camp. 

27'. College Athletics. By M. C. Murphy. [son. 

29. Exercising with Pulley Weights. H. S. Ander- 

30. How to Play Lacrosse. By W. H. Corbett. 
32. Practical Ball Playing. By Arthur A. Irwin. 
37. All Around Athletics 

39. Lawn Bowls. By Henry Chadwick. 

40. Archery. By James S. Mitchel. 
42. How to Use the Punching Bag. 

.^5. Sporting Rules ; for discus throwing, etc. 

57. OfficiarRoller Polo Guide. 

.OS. Bowling. Latest rules and regulations. 

62. Military Cycling in the Kocky Mountains. 
Lieut. James A. Moss, U. S. A. 

65. Intercollegiate A. A. A. A. Guide. 

66. Technical Terms of Base Ball. 
69. Official A. A. U. Rules. 

71. Official (lolf Guide. 

72. Physical Training Simplified. No Apparatus. 

73. Official I'.asket Ball Guide for 1897-8. 

74. Official Ice Hockey P.ules; portraits and records. 
7.5. Indoor Base Ball. 

76. Official Bicycle Guide. 

77. Wrestling. 

78. Athletic Almanac for 1898. 

79. Spalding's Official Base Ball Guide. 

80. Official Rowing Guide. 

81. Spalding's Lawn Tennis Annual. 

82. How to Train Properly. 

83. OtTicial Croquet Guide. [Walter Camp. 

84. Official Foot Ball Guide for 1898. Ldited by 

Per Copy , 10 cents, postpaid. 

AMERICAN SPORTS PUB. CO., 

16 and 18 PARK PLACE, N Y. 



$paldina'$ 



^ ^ ^ 



ILLUSTRATED 
CATALOGUE OF 



FALL AND 
WINTER... 



Sports 



¥¥ 



FOOT BALL, ICE SKATES, GOLF AND 
POLO ^ ATHLETIC AND GYMNASIUH 
OUTFITS Jt SWEATERS, HUNTING 
CLOTHING AND EQUIPMENTS, AND 
ALL ACCESSORIES FOR FALL AND 
WINTER WEAR. Ji Jk jk jt Jk jk 

¥¥ 

Handsomely illustrated. »nd the recogptzed authority for standard and 
up-to-date goods. /«^ailed free to any address. 

¥¥ 

A. G. SPALDING & BROS. 

NEW YORK CHICAGO 



LIBRARY OF CONGRESS 

■■III !!lll !!lll !!!!' !"" m" "i" ••m iiiii nm imi mi im 




005 900 686 1 # 




3/CyCL£ CATALOOUp FRgE:^ 

A. G. SPALDING & BROS. 

NEW YORK AND CHICAGO 



